how to run 1500m in 4 minutes

Day 2: Aerobic - 90%. Example: best mile 4:10, run 4:58/mile. No. By this means, a runner may cover the first 800m in 2mins.08secs (64/400), and then run the third lap in 60secs. To be able to do 4 minutes for a kilometre you need to have some speed in your legs and to string ten of them together you need speed endurance. The 1500 metres or 1,500-metre run (typically pronounced 'fifteen-hundred metres') is the foremost middle distance track event in athletics.The distance has been contested at the Summer Olympics since 1896 and the World Championships in Athletics since 1983. Running strategically during the race should also improve your performance. Eating right – not wrong – for long-term well being, Music and performance: please yourself for better training. The age when an athlete is most likely to break four minutes for the first time is now 22. What should my weekly practice be if I want to run the 1500m. Example: Best mile 4:04 (61/400), run at 69/400 = 2mins.52secs, with 60secs rest.. DAY 7 (Anaerobic). Additionally, make sure to pay attention to the leaders. I just ran and I got 5:23 for 1500m. However, 1200m in three minutes is 3mins.45secs pace for 1500m, which converts to a 4mins.03secs mile. This, of course, works in reverse. Aerobic running comes in many guises. DARE you decide to become a runner you will understand the persistent pain as you push your body to its limit! WEEK 4: 30-40 mins slow: Run 1500m with first 300m slightly quicker than mile pace, then fast 100m jog, then 800m at mile pace, then fast 100m jog, then 200m as fast as possible. 75 4. The 1500m race is one of the longer races in track. They all had talent, but they all had idiosyncracies which had prevented them from achieving their goal. While the old-time milers made a point of running a three-quarters of a mile time trial each week (Jack Lovelock, 1936 Olympic 1500m gold medallist and world-record holder, wrote in his diary: ‘Running three minutes for three laps is becoming too easy), I have noticed a reluctance to do this even among good-class club athletes. Support wikiHow by All full out, with 400m walk after each. Length of Intervals 2-4 Minutes in length with longer rest : 2. vVO2 Max . 5. If you could manage 7 minutes in the 1500m now, but are aiming for 6 minutes in the long run, do not go out in your first fun aiming to beat 6 minutes. 3 x 800m with 5 minutes recovery. I can run a 1500m in 5 minutes? NB: Well that’s only 0.4 of a second slower than Bernard Lagat’s 800m pb and over 1.7secs faster than Hicham El Guerrouj’s 800m pb and they are two of the greatest championship 1500m runners of all time so how important is a fast 800m pb for 1500m championship success. Lactate Tolerance . A mile in 5 minutes would be easier to do, and you could definitely do it, a 1500 to a mile is about 17 or 18 seconds extra so thats how much time you would need to drop. Change into flats quickly, 1600 in 4:40. This will help you run long distances without getting tired, however if you start fast, you will get tired much sooner. I find it helpful to envision some sort of personal (or not) competition with whoever is in front of you (or close behind you). Minutes – This is the number of minutes over the last number of hours. Sometimes it is things like this that make the difference between success and failure. 76 How many minutes per kilometer in kilometers per hour? Francisco Gomez. In high school when I was running the mile around 4:50-4:55 at the beginning of the season my arms and abs were really hurting the most during my races, so I did a lot of pushups and ab work, and my PR dropped to 4… The difference in actual execution is 4secs per 400m, or 16secs per mile. If opinions differed as to what winter work produced the best results, there was some unanimity about the necessity of frequent weekly track sessions during the summer. Running. Study the physiological make-up of the mile We use cookies to make wikiHow great. A mile in 5 minutes would be easier to do, and you could definitely do it, a 1500 to a mile is about 17 or 18 seconds extra so thats how much time you would need to drop. For example, if the marathon pace is 6mins/mile (90secs/400m), half-marathon pace would be 5mins.44secs/mile, 10K pace would be 5mins.28secs/ mile, 5K pace 5mins.12secs/mile and 3K pace 4mins.56secs/mile. In the next session, run three or four repetitions up to 600 meters long at goal race pace, with two to three minutes of rest. Half-marathon pace work just gets into the pathway at the slower end, while the athlete’s 3K speed occupies the other faster, predominantly aerobic pathway. By using our site, you agree to our. Equating to roughly 0.93 miles -- and sometimes referred to as "the metric mile -- the 1,500 meters requires endurance, quick speed, proper form and mental focus. The results your produce from the speed calculator input will come out in a variety of forms You can also find a report on your speed in terms of kilometres per hour, metres per minute and metres per second. It was his one and only sub-four run, whereas Steve Scott (USA) has chalked up 100 runs inside the time. You’ll also want to relax your shoulders by keeping them down and back, which will allow you to breath more easily and deeply. There is also a report on the time it takes you to travel certain distances. This workout is stated easier by calling it a: 2, 3, 4, 4, 3, 2, with 2:30 rest. Said Aouita’s best mile is 3:46.76, his 800m time is 1:43.86 – 19.04secs short. I understand it's been a while since I ran and I don't know my personal best, but I have around 5 months or so to try and get back into it. Last Updated: January 22, 2021 DAY 2 (Anaerobic, 110% VO2max). By increasing your cadence, i.e., your steps per minute, you will also be able to run a faster 1500m. Running speed and pace conversion chart . The results your produce from the speed calculator input will come out in a variety of forms You can also find a report on your speed in terms of kilometres per hour, metres per minute and metres per second. It was first achieved in 1954 by Roger Bannister, at age 25, in 3:59.4. So, I was wondering what advice I could get about working to break 4 minutes in the 1500m. Can I run a mile in 5 minutes and can I run a 3km in 10 minutes? Please help us continue to provide you with our trusted how-to guides and videos for free by whitelisting wikiHow on your ad blocker. The 1,500-meter run is a middle-distance run that's a classic Olympic track and field distance. 6 years ago. In the “Distance in miles” field, enter the 200. 10 miles in 60 minutes. Try to avoid shallow breathing. DAY 4 (Anaerobic, 130% VO2max). Part of Green Star Media Ltd. Company number: 3008779. 1 X 350, 1 X 300, 1 X 250, 1 X 200, 1 X 150. % of people told us that this article helped them. Finally. Favorite Answer. 1-specific warmups 2-100m sprint repetition 3-100m curve sprint repetition 4-middle run repetition. Competitive Runner. 1500 meters in 4 minutes or 240 seconds means 1500 240 = 1500 25 2404 = 25 4 = 6.25 meters per second (dividing by 60) or 6.25× 3600 = 22500 meters per hour or 22.5 kilometers per hour. When running, make sure to start slow, then build up as you go. Two decades ago it was 24. Relevance. Physics. And who wants to run the 1510m-1517m while everyone else is running the 1500m. unlocking this expert answer. For example, if your right foot hit the ground 80 times, then your cadence is 160 steps per minute (spm). Running with hunched shoulders can restrict your breathing. Keep your gaze straight ahead by focusing on a point 30 to 40 meters ahead of you to increase your speed and keep your neck relaxed. For more tips from our Personal Trainer co-author, including how to increase your cadence to run faster, keep reading! wikiHow is where trusted research and expert knowledge come together. I have got roughly 7 months till the next athletic meet in my school. The important omitted factor in this case was his 3K time, 7mins.49secs. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e1\/Run-a-Faster-1500M-Step-1-Version-2.jpg\/v4-460px-Run-a-Faster-1500M-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/e\/e1\/Run-a-Faster-1500M-Step-1-Version-2.jpg\/aid365196-v4-728px-Run-a-Faster-1500M-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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