Sub 4 minute mile within the next 10 monutes or die trying

1) what is your fastest 400m

2) what is your fastest 800m

3) what is your fastest 1500m/mile

to date?

What's a monute?

400m-51.6 relay (although 22.4 200m)

800m 1:52mid

mile 4:11 (also 1500 3:50)

never had much success with 5000m/10000m/xc, although I have done the endurance work (14-20+ long runs, 80-90 mile weeks)

Shutterfly wrote:

What's a monute?

It's a combination of a doughnut and a month...so if someone consumes 3 doughnuts a week for four weeks they are pulling 12 monutes.

1) run 80-100 miles per week between now and december

2) get on a good program for 'track work' starting in January and aim to peak and go for it at a twilght meet (no wind and good temperature) starting in mid April and go til you lose your peak in June.

good luck.

3:59.99 wrote:

Training begins saturday. 50-60 miles a week going up to a peak of around 70-80 miles. High quality. Lots of weightlifting for the legs and core work 4-5 times a week. Lots of hill work. Drills daily. Cross training daily as well. Time trial once a week seeing how long I can sustain a 60s/lap pace. Splits will be recorded every 200m.

All training and time trial results will be posted here.

Eleven seconds is huge, beyond huge. You won't do it in one year. You will be lucky to do it in two. Shoot for two.

I love the time trial idea. Isn't there a guy down in Texas that bases his whole program around that brilliant idea.

3:59.99 wrote:

Training begins saturday. 50-60 miles a week going up to a peak of around 70-80 miles. High quality. Lots of weightlifting for the legs and core work 4-5 times a week. Lots of hill work. Drills daily. Cross training daily as well. Time trial once a week seeing how long I can sustain a 60s/lap pace. Splits will be recorded every 200m.

All training and time trial results will be posted here.

3:59.99 wrote:

Training begins saturday. 50-60 miles a week going up to a peak of around 70-80 miles. High quality. Lots of weightlifting for the legs and core work 4-5 times a week. Lots of hill work. Drills daily. Cross training daily as well. Time trial once a week seeing how long I can sustain a 60s/lap pace. Splits will be recorded every 200m.

All training and time trial results will be posted here.

So a week will look like this:

M:

AM: 10 mi HARD on hills; 20 min drills; 45 min of weights; 20 min core work -- 3 hrs

PM: 60 min cycling -- 1 hr

T:

AM: 7 mi easy; 20 min drills -- 1 hr

PM: 60 min rollerblading -- 1 hr

W:

AM: 10 mi HARD on hills; 20 min drills; 45 min of weights; 20 min core work -- 3 hrs

PM: 60 min cycling -- 1 hr

Th:

AM: 7 mi easy; 20 min drills -- 1 hr

PM: 60 min rollerblading -- 1 hr

F:

AM: 10 mi HARD on hills; 20 min drills; 45 min of weights; 20 min core work -- 3 hrs

PM: 60 min cycling -- 1 hr

S:

AM: time trial -- 59.5 pace as long as I can (3:59 mile pace); drills for 20 min -- 1 hr

PM: 60 minutes cardio in gym -- 1 hr

Su:

AM: 15 miles HARD on hills; 20 min drills; 20 min core work -- 3 hrs

PM: 120 min cycling -- 2 hrs

that is about 23 hrs/wk if you don't stretch or warmup at all for the second workout every day.

Good luck with that. You could spend just 10 hrs a week at first and cover 85 mpw, and after 16 weeks or so, 11 hrs covering 100, but that might get you to sub-4:00 too quickly.

This will all be a pipe dream when you sober up tomorrow morning.

3:59.99 wrote:

Training begins saturday. 50-60 miles a week going up to a peak of around 70-80 miles. High quality. Lots of weightlifting for the legs and core work 4-5 times a week. Lots of hill work. Drills daily. Cross training daily as well. Time trial once a week seeing how long I can sustain a 60s/lap pace. Splits will be recorded every 200m.

All training and time trial results will be posted here.

aaaaaaaa wrote:

I love the time trial idea. Isn't there a guy down in Texas that bases his whole program around that brilliant idea.

Hahahaaha, he's the mysterious guru of the Austin area. Those wise enough have sought out his sage wisdom.

3:59.99 wrote:

AM: 10 mi HARD on hills; 20 min drills; 45 min of weights; 20 min core work -- 3 hrs

Soo your hard 10 miler will take 1:35? Those ought to be the devil of inclines.

Does anybody have the link to the thread that talked about that football player that broke four mintues in the mile in the 90's? There was some interesting four minute mile training on the thread if I remember correctly.

Well if you use the same amount of thought and time which you did to create this thread and apply it to your training you will surely break the fabled 7:00 minute mark.

It's more like an 8 second improvement if you look at the 1500m time in 3:50.

There. He picked up three seconds that quick.

I went from 3:52 to 3:42 in one year.

But I was an 800m runner that changed focus to the 1500 which accounted for most of the improvement.

A week would probably look more like this:

M:

AM: 5 very easy on grass or treadmill, followed by weightlifting-deadlifts, squats, etc and core work

PM: 5 very easy+drills

T:

AM: 5 mi easy; 20 min drills

PM: 5 easy with 10 strides; 1 hour exercise bike hard

W:

AM: 2 wu, 10-12X400m hills,2 cd; 20 min drills

PM: 5 easy+ 60 min exercise bike+core

Th:

AM: 8 miles hard tempo; 20 min drills; weightlifting

PM: 5 easy+core

F:

AM: 5 easy+drills

PM: 3 easy+8-12 100m hill sprints+ core

S:

AM: 5 easy+strides

PM: time trial -- 2 wu, 10 minutes drills,4X200m in 28-29. 4 minute mile pace as long as possible; drills for 20 min

Su:

AM or PM 8-10 mile progression run, going purely by feel

Although this is of course not set in stone, I could wake up on Thursday and be really sore and switch the 8 mile tempo to the afternoon or even can it altogether. I'll go by feel, especially for the first few weeks.

I would do the TT every 2-3 weeks to give the workouts a chance to sink in. Also, don't expect a linear improvement in TT performances.

5 miles in 32-33 minutes...felt fine, legs a bit tight, a few surges.

gym closed, real training starts tomorrow.

If you can run 10 x 400m in 60s with 60s rest then you could possibly get close.

http://www.letsrun.com/forum/flat_read.php?thread=2401737&page=1

good luck!

i did it once.

just work your hardest and when it comes to race day remember all the work you put into it and you will get it.

just keep focused