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MileGUY26
Sub 4-Minute Mile Workout? 3/16/2008 9:54PM Reply | Return to Index | Report Post
Can some one give me a good example of a workout that would indicate you're a sub 4-minute miler?

Thanks
hoopla
RE: Sub 4-Minute Mile Workout? 3/16/2008 9:57PM - in reply to MileGUY26 Reply | Return to Index | Report Post
1 x mile, 3:59.99 or faster
Killa Mike
RE: Sub 4-Minute Mile Workout? 3/16/2008 10:02PM - in reply to MileGUY26 Reply | Return to Index | Report Post
10x400 in just under 60 with 60 second recovery.

It's the most famous one. I never broke four but got close. I could average about 60.5.
MileGUY26
RE: Sub 4-Minute Mile Workout? 3/16/2008 10:02PM - in reply to hoopla Reply | Return to Index | Report Post

hoopla wrote:

1 x mile, 3:59.99 or faster


haha, Can anyone really help?
Friendly_Weatherman
RE: Sub 4-Minute Mile Workout? 3/16/2008 10:28PM - in reply to MileGUY26 Reply | Return to Index | Report Post

MileGUY26 wrote:


hoopla wrote:

1 x mile, 3:59.99 or faster


haha, Can anyone really help?



You are asking a stupid question.

No workout indicates a sub four minute mile.


10 400s averaging under 60 means that you can run 10 400s under 60.


Running a mile faster than 4 minutes means that you can run a mile faster than four minutes.


Pretty simple......
Morning Zoo w/Dick Gobbler
RE: Sub 4-Minute Mile Workout? 3/16/2008 10:35PM - in reply to Friendly_Weatherman Reply | Return to Index | Report Post
Actually, the question is good, this reply is the stupid part:

"No workout indicates a sub four minute mile.
10 400s averaging under 60 means that you can run 10 400s under 60."

Averaging under 60 for that workout is in fact a VERY good INDICATOR that a sub 4 mile is within reach. Not a 100% done deal, but an indicator. Which is what I assume the OP was asking.

Pretty simple.....
fwegrd
RE: Sub 4-Minute Mile Workout? 3/16/2008 10:44PM - in reply to MileGUY26 Reply | Return to Index | Report Post
I've done 10 x 400 in 60 and never came close to a 4:00 mile. If you can do 10 x 400 in 60 and another day do a 10 mile threshold run in 50 minutes, you might be able to run under 4.
dont rest too long
RE: Sub 4-Minute Mile Workout? 3/16/2008 11:08PM - in reply to fwegrd Reply | Return to Index | Report Post
yes, but did you only take a 60 sec rest?



fwegrd wrote:

I've done 10 x 400 in 60 and never came close to a 4:00 mile. If you can do 10 x 400 in 60 and another day do a 10 mile threshold run in 50 minutes, you might be able to run under 4.
Feeling Lazy and Unmotivated
RE: Sub 4-Minute Mile Workout? 3/16/2008 11:10PM - in reply to dont rest too long Reply | Return to Index | Report Post
Also, he said that he did them in 60 seconds. Not UNDER 60 seconds. That is the key.
Killa Mike
RE: Sub 4-Minute Mile Workout? 3/16/2008 11:28PM - in reply to fwegrd Reply | Return to Index | Report Post
I did 10x400 in 57 in high school when I didn't know what I was doing. With 5 minutes rest between each....

The key is 60 second recovery. I've never met someone that could do 10x400 under 60 with 60 second recovery that didn't break 4, and just about everyone at the higher collegiate levels has done that workout.
exphys
RE: Sub 4-Minute Mile Workout? 3/17/2008 9:45AM - in reply to Killa Mike Reply | Return to Index | Report Post
I think 10 x 400 is a good indicator although some people recover faster than others. I've had athletes who could do this workout and not crack 4:00 for the mile and others that could. Another workout that works a little better is 8 x 400 with a 100m float. The float is usually 30 sec. or so and keeps you moving. Good luck.
try this
RE: Sub 4-Minute Mile Workout? 3/17/2008 10:03AM - in reply to exphys Reply | Return to Index | Report Post
Try this session:

4 x (k, 400)

1k, 400, 1k, 400, 1k 400, 1k, 400

2.50, 62, 2.45, 61, 2.40, 60, 2.35, 400 all out as fast as you can, somewhere near 56-58 if not faster,

60 seconds in between k and 400, and 2 minutes in between sets,


This workout will indicate a couple things.

1) that you can comfortably run a 5k in around 14 minutes

2) That you could also run a 1.50-1.52

3) That you could run 50 seconds or under

4) That you can sustain an increased pace and still run a very quick 400 in lactic


By doing workouts like these you address all aspects of the mile. The mile is unique in that it requires 5k ability with 400 meter speed.
#1 Runna
RE: Sub 4-Minute Mile Workout? 3/17/2008 12:57PM - in reply to Killa Mike Reply | Return to Index | Report Post

Killa Mike wrote:

I did 10x400 in 57 in high school when I didn't know what I was doing. With 5 minutes rest between each....

The key is 60 second recovery. I've never met someone that could do 10x400 under 60 with 60 second recovery that didn't break 4, and just about everyone at the higher collegiate levels has done that workout.


I agree. This 10x400 with 60 seconds rest argument is pretty valid. My college coach always claimed this to be true (whatever pace you can run for the 10 400's, you can run for a mile). Only one guy on the team could break 60 on all 10 reps. He would usually finish off in 56 or so. He was also the only guy on the team that could break 4 minutes for the mile.

The key is 60 seconds rest is pretty tough. Early in the season we usually ran just 8 reps instead of the full 10. We would also do two sets of 4 with a 3 minute break between.
AdamLocked
RE: Sub 4-Minute Mile Workout? 3/17/2008 1:02PM - in reply to #1 Runna Reply | Return to Index | Report Post
10x400 @ 60 seconds w/ 60 second rest

That's one serious interval workout. I would have to agree if you're hitting that then you're probably money to go sub 4 or get real damn close.
kprunner
RE: Sub 4-Minute Mile Workout? 3/17/2008 2:30PM - in reply to AdamLocked Reply | Return to Index | Report Post
i ran sub 4 this season, here are a few of the hard workouts i did

10x400 sub 60 (bringing the last 4-5 down to 57, 56, 55) i have teammates who cant go under 405, but can run all 10 at 60, so you need to be able to pick it up, 60 wont cut it.

800 repeats
(usually 6) started in 210, picked it up to 204 by the 6th

mile repeats
(usually 4)
started around 4:35, last one around 4:20 (i am also at altitude, so it depends on where you are training)

5 mile tempo run. this was my most common workout. did it once a week. i would start at 5 minute pace and slowly accelerate until i was around 4:40 pace a the end.

best of luck to you. i hope you can get it!
Almost cut my hair
RE: Sub 4-Minute Mile Workout? 3/17/2008 2:37PM - in reply to kprunner Reply | Return to Index | Report Post
It doesn't have to be 60 secs recovery - remember Bannister ran 10 x 400 in 59s off 2 mins recovery. Mind you with his raw talent Bannister was probably capable of 3:55.
mr common sense.
RE: Sub 4-Minute Mile Workout? 3/17/2008 2:44PM - in reply to MileGUY26 Reply | Return to Index | Report Post
4 x 1/4 in 59.9 each, with no rest between them.
MileGUY26
RE: Sub 4-Minute Mile Workout? 3/17/2008 9:32PM - in reply to kprunner Reply | Return to Index | Report Post
I have 49sec 400meter speed and hit 5:08 for my 9mile threshold runs.

thanks for the info, keep it coming.
ne runnner
RE: Sub 4-Minute Mile Workout? 3/17/2008 10:43PM - in reply to Killa Mike Reply | Return to Index | Report Post
so would it be safe to say that 10x400 w/60s rest at 63 would indicate 412ish...at 65 would indicate 420ish...ect.
jack frost
RE: Sub 4-Minute Mile Workout? 3/17/2008 11:47PM - in reply to ne runnner Reply | Return to Index | Report Post
In college I averages 60.3 for this workout with 60 sec rec. and did not get near 4:00. Ran maybe 4:06-7, but honestly never really made it my goal. I was more focused on the steeple at the time and was looking for NCAA qualifier. Ran 8:48 and was the first guy out.
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