I've been stuck in the 4:28-4:35 range for a while now, mainly due to inconsistent training and low mileage. I've done some pretty intense workouts that indicated a much faster time, but always fail to deliver on race day. An increase in mileage is clearly a factor, but I was wondering what kind of base to build and what a training week would normally look for a 4:15 runner.
An increase in mileage is not a factor. You just need to be consistent and patient.
You may only need to taper for the race you are targeting. In HS my 1600 time always dropped from 4:20s to 4:10s in the last weeks of the season. Ran 45mpw start of season and started tapering with 3 weeks to go. Last 2 weeks of the season I ran 20-25mpw. I had teammates training hard the week of district when they should have been shutting it down and resting.
Its a pretty big factor considering I only run 20-30 mpw
Optimistic Runner wrote:
Its a pretty big factor considering I only run 20-30 mpw
No it's not. If it got you to 4:28, it will get you to 4:15.