Getting to a sub 4:20 mile

First to get New Balance Nationals you need a way faster time 4:15 at the least! Second bump up the mileage during the off season

For right now, I wouldn't tinker too much with mileage. Do that during the off season and in the future work on keeping it a bit higher during season until you get to the primary racing season.

In terms of what you can do...listen to your coach. Right now, you should be transitioning to faster work, so maybe for the next 3-4 weeks ask your coach if you can keep the volume a bit higher until you get closer to the state meet.

Something you can do to maybe get a positive training stimulus in the last 4-6 weeks is add in a lighter run at HM/MP (projected as I assume you have not run this long for a race) for a longer run. Something like a progression run. In 4-6 weeks it is hard to develop aerobic capacity, so something light like a 8-10 mile progression run where you work your way down to 5:50-6:10 pace for the last 4-5 miles would be good. Along with all of the other speed training you are doing, this might help, but it is going to be really hard to change up training right now and get a huge training stimulus. If you can't do that, then maybe ask to double with the 1600/3200 for the next 3-4 weeks and use the 3200 your aerobic work. And if you aren't doing strides 2-3 times a week, do so at 4:20 pace.

As you noted, run a more paced race. Something like 69, 68, 64, 63 seems more appropriate.

In the off season, see summer of malmo. It is spot on.

Hey, Im glad you posted. I also have similar goals. Im South African, and in my 1st year of university and Im looking to run once over 1500m at under 410. I have about 4 months to get there as I'm 1st looking to building a big base.(Fortunately my home is situated at 1900m of altitude). I have only been running an average of 11km daily with 1 long run on sundays lasting about 90 minutes, and on Fridays I would have my hill sessions, with my 20-30min tempo sessions scheduled for Tuesday mornings. Any, and all advise will be highly appreciated.

Can you run a 55 second 400 meters? You need to be at least that fast. 54 or 53 would make your goal more likely.

New Balance Nationals time for the mile in emerging elite is 4:20. http://www.nationalscholastic.org/nbon/guidelines. That is for the mile not the 1600. My mileage is higher during the off season since it involves a lot less speedwork obviously. @MikeM I don't think I will make it to the state meet as we have very fast milers near me as the top 4 runners last year at the State Qualifier ran 4:16 or lower and only one of those kids was a senior so they will all still be around. Something crazy would have to happen to go to states. What is "HM/MP" ? Normally in duel meets I am running the 1600 / 800 so would it be a good idea to start running the 3200 instead of the 800? I will start doing more strides our team doesn't really do these ever. This saturday I am going to try and run 4:26 which seems doable with proper pacing this time. I am not really sure about my 400 time I have never raced that. For tempo runs what should I be pacing at?

Here is a novel thought how abot talking to your coach about your goals,instead of geting adivice fro thise website.

BTW 3 - 5 % annual improvement is pretty good.

Unfortunately my coach is not very knowledgeable on running...he is learning slowly. He wrestled all american in college and maybe did one season of cross country in high school but thats it for running and this is his first season of coaching spring track. He is not a bad coach he is very motivational but he is not yet a good track coach which is a problem so I am coming here for advice

Also, he recomended doing some repeat 400's to help improve my splits on the laat 800. Does that sound logical to you guys?

bump

I would suggest at least 100 miles a week, Cam Levins runs 150 on an off week you should be able to work up to it. I based on your splits it looks like you would benefit from a sit and kick training regime. I have my seasoned athletes literally sit for an hour cross legged then stand up and do 150 all out sprints. If you are crunched for time a 20 min ice bath then sprint will do the trick!

thank you troll

16-20x400 w/progressively shorter rest over the next month should help.

Maybe race pace 600s. Do some 4M tempos pretty hard. The 800-2k intervals at 5k pace would be valuable as well for the endurance. You don't need to get much faster.

run more 800s and learn speed

Fat Boy wrote:

Can you run a 55 second 400 meters? You need to be at least that fast. 54 or 53 would make your goal more likely.

Not true at all.