I need answers quickly from EXPERIENCED RUNNERS AND COACHES.?

Question

I need a workout that I can do for one week that will bring down my 1500m time drastically. I'm a 13 year old girl and have been a long distance runner since before I can remember. Don't worry about intensity, I can can handle it. I really need a good workout FAST. thank-you sooooo much in advance.

Answer 1

Day 1) 45 minutes hard with some friends

Day 2) 45 minutes hard with some friends

Day 3) Run an all out mile than jog; than an all out 1200 than jog; than an all out 800 than jog; than finish in 4 all out 400s with 2 minutes rest in between.

Day 4) 30 minutes relatively easy

Day 5) 5 miles each one faster than the one before, start at 7:30 pace

Day 6) 45 minutes hard

Day 7) Jog 20 minutes

take it easy on race day, jog a few laps than get a good stretch in. Don't sweat it, you CAN do this. Do some strides to get ready and just go out and run.

Answer 2

srry im 13 yr old so n even though im the best distance runner in my school, i probly dont have that much running "wisdom" but there is a plan maker on this website. It should be right on the first page, its called Smartcoach. http://www.runnersworld.com/  You can pick the intensity of your workout, how long you want it, and what event your training for. You also put in a time of a previous race so its as personalized as it gets! (you can also lie a bit if u want your workout extremely hard lol)

It probly cant compare to a real coach yelling at you all the way, but it is good. Hope this helps!

Answer 3

Speedwork is very important to reduce your time in the 1500M.  I would try running about 12 400M Sprints.  Track your times, and see if you can bring those times down.  Allow yourself a about a 2 minute rest in between each 400M.  I would also run 8 800M repeats, and 4 1500M repeats in other workouts.  Good luck!