What are some good workouts that would indicate a sub 5 min mile?
What are some good workouts that would indicate a sub 5 min mile?
What is your running background?
4x1200 intervals at 4:00 flat is a good indication.
I did the following workout several weeks prior to 4:58 at age 33.
800m (2:40)(400 rest)
800m (2:39)(400 rest)
800m (2:43)(400 rest)
800m (2:37)(400 rest)
400m (1:15)(400 rest)
400m (1:16)(400 rest)
400m (1:15)(400 rest)
400m (1:13)(400 rest)
200m (0:33)(walk rest)
200m (0:31)(walk rest)
200m (0:32)(walk rest)
200m (0:31)(walk rest)
So...
At least 68 second speed in the 400m
At least 32 second speed in the 200m
Davivr wrote:
What is your running background?
I just started running this school year and have run 5:03 for the mile.
Phishguy wrote:
What are some good workouts that would indicate a sub 5 min mile?
how old are you? do 400's faster than race pace and try to decrease the rest interval as the season/training goes on. eventually, your rest should be the length of the interval. so, if you run 6 x 400m @ 70, try to get to 70 seconds rest between intervals. start with 2-3 minutes jog rest though. my hardest high school workout was 5 x 400m in 58 seconds with equal rest. i ran 4:57 /2:07 as a freshman and 4:14 / 1:55 / 49 as a senior. 35 miles a week max, mostly track miles and wkouts
I hope you get to your goal. be patient
12x400 with 1minute rest in 75 each with the ability to pick it up on the last few indicates sub 5
those workouts sound insane.
i did 8 X 400 in 73 average, with 1:45 rest and ran 4:58
woahnotreally wrote:
those workouts sound insane.
i did 8 X 400 in 73 average, with 1:45 rest and ran 4:58
Is this accurate or do you need those other crazy workouts? I'm going for 4:58 too.
aspiring miler wrote:
woahnotreally wrote:those workouts sound insane.
i did 8 X 400 in 73 average, with 1:45 rest and ran 4:58
Is this accurate or do you need those other crazy workouts? I'm going for 4:58 too.
Sounds about right. I'm about to turn 40 and I am also training for a mile race at work where I want to break 5:00. I can't believe how much my top end speed sucks (35 seconds 200 m). Last night was my 4th track workout.
4 x 400m w/ 1 lap jog, 77, 77, 75, 75
2 x 800m w/ 1 lap jog, 2:37, 2:37
2 x 400m w/ 1 lap jog, 75, 75
The race is in two weeks and this is my last run work out (I mostly race bikes, so most of my real training is biking with maybe 20 miles a week of running).
medium_pace wrote:
aspiring miler wrote:Is this accurate or do you need those other crazy workouts? I'm going for 4:58 too.
Sounds about right. I'm about to turn 40 and I am also training for a mile race at work where I want to break 5:00. I can't believe how much my top end speed sucks (35 seconds 200 m). Last night was my 4th track workout.
4 x 400m w/ 1 lap jog, 77, 77, 75, 75
2 x 800m w/ 1 lap jog, 2:37, 2:37
2 x 400m w/ 1 lap jog, 75, 75
The race is in two weeks and this is my last run work out (I mostly race bikes, so most of my real training is biking with maybe 20 miles a week of running).
I'm on the same path and around the same age. Your 800s are great. I'm struggling with some quad issues but hope to get a workout soon.
10x400 in 74 avg w/90s is my standard predictor. Consistency (within the session and over several sessions) is key. Also at least 11:00 for 2 miles and 2:15 800 (HS).