What type of workouts were you doing when you were running Low 4:20's or under. Tempo run length / speed? interval stuff? I am looking for it all. Obviously your workouts won't be a perfect match for me however I am still curious about what others have done in the past. Thanks
Of course there is the classic "test" where you run 8(?) 400's at 65 with one minute rest and that would be a time to consider you in 4:20 shape. In regard to other workouts I am interested about what others would say
I would do a workout like this every other week for about 7 weeks leading up to race
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3x300 45's
3x300 44's
3x300 45,44,43
5-10 minutes in between each 300 set
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Another I did was
1 mile @ 5:20, minute recover
8x200 in 28-26, 200m recovery
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And finally the dreaded 6x600
With 1:30-2min jogging rest at about 1:36-1:32
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I recall a few workouts...
16x400 @ 70 with 1 min rest
8x200 @ 29-30 with 1 min rest
4x400 @ 59-60 with 4 min rest + few 200s
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