Sub-4:10 mile - what was your training like?

I have just dipped under 4:10 a few times this year and the main reason is just many months of high quality training. Mileage is a big factor but each person is different. I think to get from 4:16 to 4:08 you might add about 10 miles/week. Anywhere from 60-70 is good for base training. Also increase your average running pace. All good runners I know average about 6:30 on their mileage day. Dont be afraid to take 1-2 days per week EASY or cross train, but push every other day. Do longer tempos and 6+ mile runs at around 5:40-5:50 pace. Then hit 400m repeats on the track in around 60-62.

I actually enjoyed that site wrote:

All good runners I know average about 6:30 on their mileage day. Dont be afraid to take 1-2 days per week EASY or cross train, but push every other day. Do longer tempos and 6+ mile runs at around 5:40-5:50 pace. Then hit 400m repeats on the track in around 60-62.

I'm going to have to go ahead and disagree with you on this stuff. I've done a handful of miles under 4:10, and I'm usually more of a 7:00 pace type guy on the easy days. Sure, every so often I get rolling, but in season especially, when you're running two track workouts and a race most weeks, the other days are pretty much just easy running.

To the OP- what's worked for me is plenty of miles, medium-length reps on the track (600-1000m) at ~3k type rhythm and very controlled faster running. The first season I ran 4:10, I was doing tons and tons and tons of hill workouts (stuff like 10x1min uphill at mile intensity with a jog down).

I think it's more important to run hard but controlled sessions, take it pretty easy on the easy days, and keep the miles up in the 70+ range. Since you've noted you're aerobically weak, I'd work on that side of things a lot. You can maintain speed very well just by doing lots of strides, but aerobic improvement can take a little more time.

For helping the endurance side of things, I think it's better to do things like 4mi tempos starting at ~5:30 pace and feeling GREAT, then learning to run faster at that "full of run" feeling over effort. I think 5:50 type miling is enough to wear you out, but not really fast enough to do much good, unless you go for a very long time. A good rule of thumb for a 4mi tempo would be trying to get to the point where your pace/mile is just about 1min slower than your goal mile time. If you want to run 4:09, you'd want to build into a 4mi under 20:40, but, more importantly, feeling quite easy at that pace. You don't want to be gritting your teeth and pushing; you want to be holding back and almost feeling like "I'm not getting everything I can out of this run."

Keep in mind, too, that everyone is different, and for some, those tempos might not come down quite so fast. To be honest, when I ran 4:08 for the first time, I couldn't run faster than 5:15s and stay in the effort range I prescribed above. I didn't let it bug me- I figured 5 sec/mile was "close enough" and never worried about it all that much. Shortly after running 4:08, the tempo came down a lot without the effort changing. Sometimes these things aren't logical.

If you're having trouble with 4mi at 5:30 to start, maybe for your first one, instead of 4mi straight, do 3xmile at 5:30 pace with an 800 in ~3:00 in between each mile. From there, you can work on improving those 800 "rests" at 3:00 to the same pace as the miles and just turning it into a straight tempo. Just remember, for these workouts, pushing harder isn't better. The trick is to get faster, but as a result of fitness.

Lastly, I've always found 400 reps to be overrated. Any jerk can go out and run hard for a minute, take a min break, run hard for a min, etc. I always tried to run ~mile pace as EASILY as possible. I wanted to feel like I was "jogging" at 62s instead of "pressing" to hit 60-61. Obviously, you're not really jogging, but you get what I mean. Also, RUN your rests. If you do 8x400 with a min off, try to jog at least 200m in that minute. I know that seems easy, but believe me, it makes a difference.

Best of luck to you!

I've run 3:52 for 1500 and agree with the guy above me. Assuming you have actually run 4:16/15:30, I really like the idea of 4-6 mile tempo's. 5:30 should still be relatively easy for you, so start off with 4 mile tempo's and work up until you can do 6 miles @ the same pace.

As far as track work/specific work, if your serious about dipping under 4:10, I'd really focus on running longer intervals. 3 early season workouts you might want to consider are:

1) 8x1k @ 3:10 w/ 90 sec rest

2) 5xmile @ 5:10 w/ 2min rest

4) 5x800 @ 2:20 w/ 2 min rest

Add in 2x (500-300-200) @ mile pace at then end of some of these and you'll see huge improvements.

I think a 14-16 mile run @ 6:15 pace would be very beneficial as well.

Good stuff, keep it coming

Bump

The biggest difference I noticed when training for the mile is that anybody can fake 300's and 400's @ 45/60pace w/ minimal rest and run an ok mile -- say 4:15/4:16. However, most don't realize it's not the speed their lacking but the strength to run a good mile. Start running 800's @ TRUE 3kpace or just a touch slower, some 1000's @ TRUE 5k pace, sprinkle in some 200's or 300's at the end of these @ 800pace for a little turnover. A tempo either bi-weekly or every week as prescribed above and then a good effort long run.

With these sort of theme, you encompass not just one specific area of training, but a variety, thus you become a more efficient runner, a stronger runner and it'll make it easier for you to handle the "harder" workouts @ mile pace, that in all actuality, is just making you efficient at MILE pace, and not necessarily making you any faster.

bump

The base training is the most important, as any idiot can 'sharpen' with 200m/300m/400m length intervals.

The best workouts for me were:

1. Hills, Hills, and more Hills...usually tried to find a moderately difficult incline of 400-600m. Tempo effort on the way up, easy jog on the way down. Usually shot for around 12-15.

2. Long, relaxed tempo efforts: 6-8 mile efforts, perhaps with some short/intense (but controlled) 200m/300m intervals.

3. Long runs: Should be a no-brainer, but many milers ignore this due to the "I can't have dead legs" argument. During base training, I'd be in the 70-75 miles range, so a 15-16 mile long run was the focus.

4. The 'extra' stuff: Lifting, medicine ball throws, core, hurdle drills, form drills, and hard strides.

Early through Mid Race season:

A lot of track work, but still more strength-based...1000m intervals, mile repeats, ladder workouts (1mile, 1200, 1000, 800, 600, 400, etc.). Perhaps some more intense longer intervals, as well (600s, 500s, and 400s).

Mid-End of Race season:

Workouts tend to get more creative with a focus on sharpening (shorter intervals either on pace or below pace, but always controlled). Long run gets shorter. Lifting gets less. Etc. Etc. Etc.

Last time I did it was in 2006 when I ran 4:06.63. I have done it a few times my list was for the actual mile if you added in 1500m conversions quite a few but my best mile times where:

Mile Times:

1-4:04.35 (2005)

2-4:05.10 (2005)

3-4:06.45 (2005)

4-4:06.63 (2006)

5-4:09.51 (2005)

6-4:09.62 (2006)

7-4:09.73 (2006)

8-4:10.08 (2006)

9-4:10.88 (2006)

2006-Retired after the season

Weekly milege was typically 90-110 Miles a week workouts...

1st Cycle:

12x400m: 0:54-1:04 (45 Seconds Rest)

6x800m: 1:55-2:08 (2:00 Rest)

3x1mile: 4:18-4:28 (2:30 Rest)

3 Mile Tempo Runs: 13:56

15 Mile Long Runs (Sundays) 5:25 Pace

3 Mile Morning Runs and 8 Mile Daily Runs.

2nd Cycle:

16x400m: 0:54-1:05 (45 Seconds Rest)

8x800m: 1:55-2:10 (2:00 Rest)

4x1mile: 4:24-4:32 (2:30 Rest)

4Mile Tempo Runs: 19:10

16 Mile Long Runs (Sundays) 5:30 Pace

4 Mile Morning Runs and 8 Mile Daily Runs

3rd Cycle:

20x400m: 0:54-1:06 (45 Seconds Rest)

10x800m: 1:55-2:12 (2:00 Rest)

5x1mile: 4:24-4:34 (2:30 Rest)

5Mile Tempo Runs: 24:15

17 Mile Long Runs (Sundays) 5:35 Pace

5 Mile Morning Runs and 8 Mile Daily Runs

4th Cycle:

24x400m: 0:54-1:08 (45 Seconds Rest)

12x800m: 1:55-2:14 (2:00 Rest)

6x1mile: 4:26-4:36 (2:30 Rest)

6Mile Tempo Runs: 28:55

18 Mile Long Runs (Sundays) 5:40 Pace

5 Mile Morning Runs and 8 Mile Daily Runs

2nd Cycle:

25x400m: 0:54-1:08 (45 Seconds Rest)

12x800m: 1:55-2:16 (2:00 Rest)

6x1mile: 4:26-4:37 (2:30 Rest)

7Mile Tempo Runs: 34:30

19 Mile Long Runs (Sundays) 5:40 Pace

6 Mile Morning Runs and 8 Mile Daily Runs

I did it as a senior in high school. I ran a 4:08 1600 in my last race as a high schooler which converted to slightly under 4:10 for the mile. Quit running after this to focus on academics. My weekly training consisted of about 55-65 MPW with 2 workouts per week plus a weekly long run. I doubled on my track workout days with an easy 3-6 in the am depending on how I feel and the particular workout in the afternoon. All easy mileage was done on feel only (Typically 6:40-7:20 per mile). The biggest factor in my opinion was my injury resistance in my senior year. I didn't have to take any time off throughout the whole season and off season. An example of a typical training week is outlined below.

M: am: Easy 8 w/ mobility, weights. If I feel good, I head out for another pm 3-4 OR 30 min swim.

TU: am: Easy 3-6 depending on feel w/ strides. pm: track workout ie: 10x400 @ goal mile pace or faster w/60 sec rest. ice bath.

W: Recovery 4-8 easy + stretch and roll out

TH: am easy 3-6 depending on feel w/ strides. pm: Track workout ie:

16-20x200 @ 29-30 w/1 min rest

6-8x600 @ goal mile pace w/ equivalent rest

4-6x1000 @ goal 2 mile pace w/ equal rest. ice bath if necessary

F: Recovery 4-8 plus stretch and roll

SA: 12-15 mile long run at moderate pace depending on feel. Typical week would be 13.5 @ 6:05 average..

SU: Very slow and easy 4-6 + stretch/ice bath/roll

That training is more impressive than your mile times if thats real? 12x800 @1:55-2:16 w/ 2 mins rest wat?? 7 mile tempo at ~4:55 pace and then 19 mile long run at 5:40??? You were either racing that training or were in the wrong event

Yeah if I could even complete these workouts I'd probably be sub 4. Jeez man what were you doing?

Haha yeah I'm not buying that training. Looks like something a low 3:50s miler might be able to do.

9/10

thats good. lots of effort went into this one. High score for sucking people in with a slightly believable first week

ran a 9:02 3200 which is equivalent to a ~4:10-4:11 1600 for HS. I only ran 4:15 but the mile was my weakest distance - never had the right race for it (800 PR was 1:54 - should have been able to run 4:10).

main workouts: 5xmile at 5:00 for aerobic strength, 8x800 at 2:20 for more specific strength, 6x800 at 2:15 for race strength, 10x200 at 28-29 for speed (and remaining controlled running fast), 5x1k at ~2:57 (between 2:55 and 3:00) and 4x400 from 63-60, and of course the classic 10x400 at mile pace

I went 4:07 in early September after I graduated high school, but I was still 17.

50 mile weeks, long runs of maybe 8 miles. 20-25m "to the barn" tempos weekly, as well as 4-6 400s in 55-58 with 60-90 second rest. I could always do the tempo two days after the 400s, but could never run the 400s quick enough if I ran the tempo first each week.