Im training for 1500m and my time at the moment is 4:49, how can i train to improve my time? I am 13?

Question

I dont have much use of a track, only the hilly country side. I regularly run about 7 ish miles most days of the week with about 2 speed sessions. PLEASE HELP ME GET BETTER FOR THE 1500m!!!!!

Answer 1

Perhaps you are running too far most days. Cut the most days 7 miles to maybe twice a week. The other days of the week you might like to consider other training sessions for example,

Jog to the hills as a warm up, then pick a fairly long climb. Run up it attacking the hill and then jog down to recover, rest then repeat. This builds leg muscles and lung capacity

Jog to the hills and up your long climb and then run down, jog back up to recover, rest then repeat. This gives you fast legs (fast feet) - overspeed training, eventually your legs will be used to running that fast

Fartlec training, jog for a minute, sprint for a minute, or jog down the street to a lamp post then sprint to the next one, then jog to the next, then sprint etc..

Speed sessions - do like you ar doing

Then you can try non physical things like looking after your body - sleep and drink well (water) and eat well.

Before the race focus and decide that you are going to win. Keep a good frame of mind that for the next 4 minutes no one can do better than you

Answer 2

It looks as if you're aiming for the equivalent of a five-minute mile.

Cut down a little on your longer runs, and modify your speed sessions (say four a week) as follows:

If you can't get to a track, mark out a course of 400 metres, or as close as you can get to a quarter-mile. Run repetitions of this course, about 75 seconds each, with a break in between in which you walk back to the start or wait 2-3 mins before the next run. When you can do six of these in 75 seconds or less, keep this up for 2-3 weeks, by which time you should be ready to run the 1500 metres in 4:40 or under.

Please let us know how you get on!

Answer 3

You could try intervals where you run for a minute then jog a minute then run 2 minutes then jog 2 minutes then 3 then 4 then 5 for endurance work.

For speed work you could do 100m hill sprintsx8 with jog reovery in between.

This is some of the stuff i do and im 13.

Answer 4

Do anaerobic exercise it seems your doing fine aerobically if you run about 7 miles most days of the week. I'd also recommend doing some condition exercises like calf lifts.

Answer 5

Well my advise is to eat healthy. That means taking in a lot of protein, trying to eliminate unnecessary body fat, drinking a lot of water, and eating carbohydrates the night before a race. Physical i wouldn't do anything more, as a 13 year old its really easy to burn out.

Answer 6

either run with older years that do 1500 or just keep practising the 1500. running with older years is good because they should be faster than you so you can push yourself more.

Answer 7

4:49 is pretty good, there really isnt much to can do to improve that. Just do a lot of core work, and srength training. I'd try cross country (5k or even 10K).

Answer 8

Work your legs and abs out. Do sit ups and leg work outs that are on this web page http://www.great-workout.com/leg-workout...  But make sure after you do your work out to go running because its bad the make muscle but not to form it. GOOD LUCK