Back during my HS days when I ran the 1500m under 4:45, I focused on the fact that the pace for that is equivalent to about 75 seconds per lap. So if you can do interval workouts at that pace comfortably then pacing to that 4:45 time should come easier.
I take it you're not a young man.
Hmm. I know I can do the 400m in about 60 seconds or so. How many intervals do you suggest at first and then to build up?
That is correct. I'm way past my prime now.
Since 1500m is borderline in speed/endurance, I would consider the following workout:
This would be all in one practice - correct? And how many times a week do you suggest I should do interval training?
I've heard many good things about: http://www.coolrunning.com/engine/2/2_3/181.shtml
Best way to start running is to start walking first, at least 15-30 minutes a day for starters, and to get a positive physical from your doctor.
ice baths? Sounds like one of those internet stories I heard when an unsuspected businessman meets up with an attractive gal in a bar, takes a sip of a drink, then next thing he knows he wakes up in an ice tub and is instructed to dial 911 after his kidneys were taken out and put on the black market.
I ice a lot in season, and it helps a lot. In fact, we have team icings after practice sometimes in a big tub with chairs all around. Personally, I prefer to ice in my bath tub, throwing in 8 or 10 trays of ice cubes and enough cold water to cover my legs. I mainly do this because the trouble areas for my legs are hamstrings and quads, so I pretty much have to sit in the water to ice those parts.
Really, it depends on what event you want to run and the size of your school. For a school with about 1000 or so students, I'd say that the following times would put you in the top 3 on your team. I took the results of my Conference meet (10 teams, 3 entrants for each) and took the time that finished about halfway in the pack:
Apparently the medium pack starts 2.5 minutes after me, with the fast pack setting off 5 minutes after me. With such an advantage, I plan to go for gold, so to speak. I'm a capable runner, but I'm not very smart about it...I always try to stay in top gear and end up tiring myself out. I want to know how you guys would approach a 6 mile x-country of this format? I'm tempted to have a steady start, and speed up in the second half, but I don't want the later groups to gain any ground on me. Or should I just go 100% at the start and try to maintain a steady pace after that?
wonderful! I improved my 2400m by about 3 minutes! though the final time is an unimpressive 9:03 from about 11:50, I think it's pretty good for a 14-year old on his first cross-country season in 8th grade.
