Breaking 4:30 Mile

Hey Benji4:35 I'm trying to break 4:30 this week. I usually run 6 days a week (40-45 miles/week).

do 10x400's in 67s with a 1 minute recovery (but make sure you have a few days between doing that workout and the meet)

another workout that i do is 4x1200's and last week I did them each at 3:37 (recovery 2:30-3:00 minute jog, one minute standing recovery)

Also try doing 6x800's with 2:30-2:45 recovery all under 2:23 (which i did two days ago)

Ideal splits: 66, 68, 69, 66

Good luck, I think you can break 4:30 or at least get close by the end of the season

You've got plenty of speed and probably enough strength to run 4:30. You have to run 67s so I would run workouts designed to train your body to hold that speed- 10x67 or under (can you do that with 60 sec rest?- if not, then increase the rest), or 4x800 in 2:14 (2 min rest?) Keep it simple. Once a week in addition to a race or tempo.

Why do you need help breaking 4:30? Whatever training got you to 4:39 shape will get you to 4:30 shape and then 4:20 shape and so on. You just have to be patient.

Ain't broke don't fix it wrote:

Why do you need help breaking 4:30? Whatever training got you to 4:39 shape will get you to 4:30 shape and then 4:20 shape and so on. You just have to be patient.

THis exactly. (it's THTW, btw)

As long as you're improving steadily, or basically at any rate, then keep it basically the same. If your performances stagnate, then switch up the training.

Have patience. Run the workouts your Coach gives you, stretch as much as you can, do as much core and strength work as you can, ice if you have injuries, eat healthy, and run as hard as you can in races. For the mile, even pacing is the best bet - aim for something like 69 - 69 - 69 - 69. If you've got a lot left, you could close in 65 that last lap, and run a 4:32. That's getting you somewhere. I run 4:34 in the mile but only 2:10 in the 800 and I managed to close in 68. You have a lot more speed than I do - you should be fine.

RW checking in.

Stop doubling

Great times!

200m repeats / under 30sec.

6xstrides daily 2easy/2med/2fast

Benji -

You like speed endurance, to hold your pace. If you need more help, post your e-mail.

Benji4:35 wrote:

I'm a freshman and on Tuesday I doubled in 8/16, running 4:39.20 and 2:05.96. Thursday I doubled again and ran 4:39.50 and 2:05.70 (in both meets there was 10-15mph wind and my splits were horrendous-something I need to work on)

I really want to break 4:30 this season.

What are some workouts I can do to lower my times?

Do you have any tips for pacing my mile? What do you think optimal splits would be?

Gonna have to go with the others who say be patient. I also agree to run the workouts your coach gives you (not really another choice there that I can see).

As you move on from here through the years in high school, I would make sure to have a bigger base between CC and track, so LOTS of mileage in the winter. That will help you more than anything (assuming you still do decent workouts in the spring).

Now for some props...4:39 for a freshman, especially while still in April, is very good. You've got some decent talent there.

You got to learn to haul ass. Read my thread on sprinting and endurance.

yep, let the race come to you. just run hard. don't worry about splits. don't get caught up in the allure of the 10 x 200 in 29.0 'secret workout' crap. just put in solid tempo efforts at 5:30 pace for 3-4 miles consistently, and you'll develop strong aerobic stamina to compliment your 2:05 which suggests 4:30 anyway.

What are some workouts I can do to lower my times?

[/quote]

What state, are you racing in bro? Your track season, is over in one month.

Just run faster! :D

Yes, my replies are as useless here as they are normally.

naia champ wrote:

You've got plenty of speed and probably enough strength to run 4:30. You have to run 67s so I would run workouts designed to train your body to hold that speed- 10x67 or under (can you do that with 60 sec rest?- if not, then increase the rest), or 4x800 in 2:14 (2 min rest?) Keep it simple. Once a week in addition to a race or tempo.

4x800 in 2:14 with only 2 minutes rest I think would almost be impossible for a 4:30 miler.

I would suggest cutting it down starting at 2:25,2:20,2:18,2:14 would be a more beneficial workout.

I had more of a speed training and ran 4:28 in sophomore year of highschool while running a 1:59 800

M Stew wrote:

Have patience. Run the workouts your Coach gives you, stretch as much as you can, do as much core and strength work as you can, ice if you have injuries, eat healthy, and run as hard as you can in races. For the mile, even pacing is the best bet - aim for something like 69 - 69 - 69 - 69. If you've got a lot left, you could close in 65 that last lap, and run a 4:32. That's getting you somewhere. I run 4:34 in the mile but only 2:10 in the 800 and I managed to close in 68. You have a lot more speed than I do - you should be fine.

RW checking in.

Trackbot! Optimize 1600m 67 68 69 67

Trackbot! Optimize 1600m 65 72 73 62

Optimized time for 4:31.0 1600.0m based on even pacing:

4:29.72

Optimized time for 4:32.0 1600.0m based on even pacing:

4:24.87

I am a bot. Info: habs.sdf.org/trackbot