Do you think it is possible to run a sub 4:10 mile on 35 miles per week? With never going over 35 mpw even during base phase.
Do you think it is possible to run a sub 4:10 mile on 35 miles per week? With never going over 35 mpw even during base phase.
I'm sure anybody who has ever broken 4:00 could run 4:10 on 35mpw
It's been done, by people like Seneca Lassiter and Sharif Karie in high school, both of whom went on to run at Arkansas. Craig Masback has claimed that he just ran a bunch of 400s 3 or 4 days a week in high school. Same with Krummenacker in terms of mileage at the time he won the indoor 800 gold.
You need a lot of natural speed, and the base training emphasizes aerobic power (long intervals) rather than mileage.
According to this interview, this was Alan Webb's high school mileage and PRs.
http://news.youthrunner.com/news/story/alan-webb-interview-3313
9th - 30 mpw, 4:24
10th - 40 mpw, 4:06
11th - 50 mpw, 4:03
12th - 60 mpw, 3:53
Doable for a very talented athlete.
So lots of lactate threshold/long intervals, tempos, strength training, and pure speed development during base phase?
Then move into VO2 intervals, race pace workouts as time comes closer to race?
How would one structure a typical week trying to run sub 4:10 on 35 mpw?
Possible for who? What is the athlete's current time and on how many mpw?
On a quest wrote:
Do you think it is possible to run a sub 4:10 mile on 35 miles per week? With never going over 35 mpw even during base phase.
Monday: 5x1000 around 5k race pace with short recovery
Tuesday: 30min easy run with strides
Wednesday: 8-10x200m around 800m race pace
Thursday: 30min easy run with strides
Friday: day off
Saturday: race or race specific workout, such as 3x800m at 1500m race pace with long recovery
Sunday: 30min run with strides
Total around 30mpw, including w-ups and cool downs. Result: 3:46 1500m after 2 months of training this way after a winter full of injuries and maybe 15mpw of average running. Did crosstrain 30-45min a day, 5-6 times a week during the winter when I couldn't run.
Easy runs were 7:30 pace or slower, but I did 8-10x50-100m strides during them.
I'm very injury prone, and this way of training kept me healthy.
I would've sucked at a 5k though, maybe 14:45
I've run 1:50 for the indoor 800 averaging around 30 mpw. However, I couldn't crack 4:14 in the mile. Couldn't go under 8:40 for 3k either. It's possible.
Mileage has nothing to do with ability.
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