For those who have run 430 for the mile, what workouts were you doing, how many miles were you running per week, what was the pace of your recovery runs, etc.?
For those who have run 430 for the mile, what workouts were you doing, how many miles were you running per week, what was the pace of your recovery runs, etc.?
I am a HS sophomore who broke 4:30 this indoor season. Here was my training schedule for this past week:
MONDAY: 9 miles easy + 6x100m strides
TUESDAY: 300m w/ 90s standing rest, 500m w/ 90s standing rest, 800m w/ two minutes standing rest, 3 mile tempo run (windy day so the pace was 5:45-50) w/ two minutes standing rest, then back down the ladder -- 800/500/300 with 90s standing rest between each
Wednesday: 7 miles easy + 6x60m sprint
Thursday: 1200m at 5k pace w/ 2:00 rest
400m at mile pace w/ 3:30 rest
800m at 3200 pace w/ 1:45 rest
300m at 800 pace w/ 3:15 rest
600m at 3200 pace w/ 1:30 rest
200m at 800 pace
4x100m strides
Friday: 6 miles easy
Saturday: 11.5 miles steady
Mon- Long run 8-10 Mi
Tue- 8×400m - 1:15sec rest (@67 pace)
- 6×800m - 2:30sec rest (@2:24-30 pace)
-10×200m - 200m resr rest (28-32sec)
Wed-Recovery 6Mi
Thu- Tempo run 3Mi-4Mi (@5:25-5:35 pace)
- Fartleck 15- 20minutes
- Oregon drills (easy,med,hard) 20minutes
Fri- Recovery 6Mi + strides
Sat- RACE DAY (if not racing)
- 3Mi Tempo (@5:35) + 400m,3,2,1 (@mile p)
Sun- Day off or Recovery 4mi-6mi
HS junior 4:30 pr
Mon 7 mi easy
Tues 6 mi easy
Wed 8-10 x 400 @ 66, 2 min jog
Thurs 7 mi easy
Fri 8 mi easy
Sat 20 x 200 @ 33 w/ 200 jog
Or 10 x 200 @ 28 w/ 200 jog
Sun 10 mi
Back in the day, I trained the ignoramus way:
Averaged about 30-35 miles per week.
1) Preseason 6 miles per day by feel on hilly roads
2) Early season 6 miles per day faster, added
a) fartleks
b) lots of 4-5 mile tempos (by feel)
c) hill repeats of 1-2 minutes once or twice per week + hill sprints
3) Midseason added intervals, ladders, etc. Tripled in a lot of meets (mile, half, either 2 mile or 4 x 440 relay)
4) Tapered last 3 weeks of the season.
Didn't like long runs, loved getting into a good pace for 45 minutes. Probably should have added more mileage, but that came later.
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