Do I have a shot at four minutes?

are you coaching yourself? what has been your mile pr progression?

Yeah, you're really close to going sub 4:00 already, in the 1550 meters!

coach? wrote:

are you coaching yourself? what has been your mile pr progression?

The training I summarized was under my college coach, I'm now training myself.

Mile progression

10th 4:35

11th 4:29

12th 4:26 (25-30mpw in HS, no summer/winter training)

Fr 4:20 (had a hard time adjusting to mileage)

So 4:15

Jr 4:08

Sr 4:15 (lots of injuries, illness, stress)

If you need a coach drop your e-mail

So 4:15

Jr 4:08

Sr 4:15

Concentrate on getting back down to 4:08 1st

'I have OK speed but not great, I could probably run a 23 200 and 51 400'

That's too vague what are your actual (and slower) pr's?

I have never actually run either of those all out and fresh. I have run 3x400 in 52 53 53 and run a high 23 200 in practice.

ukathleticscoach wrote:

So 4:15

Jr 4:08

Sr 4:15

Concentrate on getting back down to 4:08 1st

'I have OK speed but not great, I could probably run a 23 200 and 51 400'

That's too vague what are your actual (and slower) pr's?

Make it your goal. Post a thread up here about how you will not stop until you reach your goal. Seemed to work for that other dude.

As soon as you can run 49.x/1:50.x, you should be able to do it. If you don't improve that speed, then it's not going to happen. Unless you are a super talented, perfectly coached athlete, you can't break 4:00 without running 1:50.

You should know whether or not that kind of improvement is possible. I'd say additional strength and plyometric work as well as drills to improve you stride length could help a bit. Other than that, your 800-to-mile endurance looks pretty good, so I'm not sure that additional miles would really do you any good. Your 3K and 5K times good definitely get better, but you'd still be a 4:08-10 guy.

DO NOT!! I repeat DO NOT!! listen to this delusional fellow.

The answer is, There is only one way to find out. I think you can do it. But it's going to take a few years of consistent, hard work.

oldwise wrote:

DO NOT!! I repeat DO NOT!! listen to this delusional fellow.

Sir, please list the names of any sub-4:00 runners you know of that could not break 1:53 in the mile.

I'm not saying he shouldn't try for it, it just is not possible for him to run a 3:59 mile if his 400m and 800m do not improve. I have no doubts he could run close to a 14:00 5K and even run for an elite training team with his credentials. I'm not delusional. You're mean for saying that.

You get what you pay for on here.

...that could not break 1:53 in the 800.

Dammit, you know what I meant.

I agree with you 100%.

I'm with Lenny.

If you want to get 8 seconds faster than ever before, you need to do something better. You didn't mention weights, hills or gym work. It's possible that a careful programme of strength work over a couple of years might bring down your 200, 400 and thus 800 times.

?

i think you are very close, you have enough speed reach it, but you need to do some lifting, sprint training, and form drills, focus on the 800 for a while and bring that down to maybe sub 1:52 before training for sub 4.

OP, what conference did you compete in during college?

I ran 1:52 and 3:48 while I was in college, and I truly believe that I could have gone under four minutes. But it wasn't going to be in the next year....more like two to three years away if I kept at it. So the question is, how bad do you want it? For me, it was time to move on with my life. But there are times when I wish I would have gone after it. Just don't be one of those guys who is half-assing it year after year. I sill see some of the same names every year with no improvement. If you want it, get after it. If not, walk away with no regrets.