Here's how to train for the 1500 metres today
Brian Mackenzie reports on some research that will help you improve your 1500 metres
Research carried out in the US at George Washington University and the University of Rhode Island concluded that the key factors in boosting times for the 1500 metres, were anaerobic power, V02max and running economy (the amount of energy needed to run at a quality pace). How can you boost all three? It's simple if you use the following workouts. Sessions that build anaerobic power are marked with an (A), those that boost the economy are marked with an (E), and those that upgrade V02max have a (V) (note that some workouts help both anaerobic power and economy):
All the above workouts are high-intensity, so slower running is reserved for warm-ups, recovery days, and the offseason when it's fine to boost your mileage in an effort to develop your V02max.
Brian Mackenzie explains how to monitor your vo2 max
To undertake this test, you will require:
How to conduct the test
The athlete runs on a treadmill set at a constant speed of 8.05 km/hr (5 mph) to exhaustion. At timed stages during the test the grade of slope (%) of the treadmill is increased as detailed in the table below:
The treadmill is set up at the start with a speed of 8.05km/hr (5 mph) and a grade of slope of 0%. The athlete commences the test. After 3 minutes the grade is set at 2.5% and then every 2 minutes the grade is increased by 2.5%.
The assistant starts the stopwatch at the start of the test and stops it when the athlete is unable to continue.
Analysis of the test result
From the total running time an estimate of the athlete's VO2 max can be calculated as follows:
"Time" is the total time of the test expressed in minutes and fractions of a minute.
The athlete stopped the test after 13 minutes 15 seconds of running (13.25 mins).
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About the Author
Brian Mackenzie is a British Athletics level 4 performance coach and a coach tutor/assessor. He has been coaching sprint, middle distance and combined event athletes for the past 30+ years and has 45+ years' experience as an endurance athlete.
The following Sports Coach pages provide additional information on this topic: