Do I have what it takes to run a 4:24 mile? Let's find out

Sorry about the late post, didn't see this thread/ was lazy about logging my week.

Goals: Fall 8k sub 27

Winter Indoor track Mile sub 4:24

Sunday: 11 miles easy (7:30)

Monday: AM 3 miles easy(7:30 + lifting

PM 8.7 miles easy (7:38) + Strides

Tuesday: 5 miles easy (7:42)

Wednesday: AM 2 mile shakeout (7:40)

PM 5k Race in 17:19. Splits (5:11, 5:39, 5:59) LOL

Thursday: AM 3 miles easy (7:55)+ Lifting

PM 8 miles easy (7:45)

Friday: 5 miles easy (7:00)

Saturday: 9 mile Steady State/progression @ 6:15 pace

Splits: 6:49, 6:37, 6:21, 6:26, 6:06, 6:17, 6:05, 5:54, 5:53.

Week total: 61 miles

Would have been higher but I was out of town thursday and only had time/energy to run once. 5k race was the fastest summer race I've ever had and was a course PR by 30 seconds. Terrible splits though, haha my bad. Next week will be in the 70's then I'll back down for one week, then back on up. Steady state felt really comfortable and relaxed as well.

With Dr. Jeffrey Brown all things are possible.

If you can run 17:50 for three miles at the end of an 9 miler you should be man enough to break 17 in the 5K. Buck up, princess.

Goals: sub 27 Fall 8k

sub 4:24 indoor mile

Week ending in 7/4:

Sunday: 11.2 miles easy (7:14)

Monday: AM 9.7 miles easy (7:20)

PM 3.5 mile tempo on treadmill (5:50) + Lifting

Tuesday: 4.1 mile recovery (7:42)

6.3 mile recovery (7:39)

Wednesday: 8.7 miles easy (7:15)

Thursday: AM 3.9 miles easy (7:47)

PM 10 mile fartlek 5X(3min on, 3 min off)

Friday: 10 miles easy (7:30)

Saturday: 8 mile progression run, Last 3 miles @ 6:09, 5:45, 5:18

Week total: 75 miles

Pretty happy with this week. Was very tired during the middle of the week but I feel better now. This is my highest week ever by about 5 miles. The workouts went pretty well also. The fartlek paces were around 5:20 mile pace with one at 5:09 pace. They were hard, but very good for it being a continuous run. Progression run felt good. Last two miles were strong.

Running another race this Wednesday evening.

Goals: sub 27 Fall 8k

sub 4:24 indoor mile

Week ending in 7/4:

Sunday: 11.2 miles easy (7:14)

Monday: AM 9.7 miles easy (7:20)

PM 3.5 mile tempo on treadmill (5:50) + Lifting

Tuesday: 4.1 mile recovery (7:42)

6.3 mile recovery (7:39)

Wednesday: 8.7 miles easy (7:15)

Thursday: AM 3.9 miles easy (7:47)

PM 10 mile fartlek 5X(3min on, 3 min off)

Friday: 10 miles easy (7:30)

Saturday: 8 mile progression run, Last 3 miles @ 6:09, 5:45, 5:18

Week total: 75 miles

Pretty happy with this week. Was very tired during the middle of the week but I feel better now. This is my highest week ever by about 5 miles. The workouts went pretty well also. The fartlek paces were around 5:20 mile pace with one at 5:09 pace. They were hard, but very good for it being a continuous run. Progression run felt good. Last two miles were strong.

Running another race this Wednesday evening.

holy crap you have no endurance. you're running 24hi 200s but can't crack 2:00 or 4:30 in the 800/mile?!? sack up and run some miles bro!

prolly been said wrote:

holy crap you have no endurance. you're running 24hi 200s but can't crack 2:00 or 4:30 in the 800/mile?!? sack up and run some miles bro!

*24mid but yeah. I have. Look at the most recent week.

Been a while since I've posted. I had a few crap weeks this month with about 50mpw for two weeks due to vacation and other obligations, but I'm back in the swing of things. I did however run a 16:45 5k on 7/8, which puts me a minute ahead of where I was at this time last year.

Week ending in 7/25

Sunday: 13.1 miles @ 6:33 pace

Monday: AM 3 miles easy (8:00)

PM 10 miles easy (7:45)

Tuesday: AM 4.7 miles easy (7:31)

PM 5.1 miles easy (7:27)

Wednesday: AM 3 miles easy (7:44)

PM 10 mile fartlek. 4X1 mile (3min jogging recovery) 5:49, 5:35, 5:24, 5:39

Thursday: AM 6.9 miles (7:30)

PM 4.25 miles (7:02)

Friday: AM 2 miles easy (7:45)

PM 5 miles tempo (5:40) 5:53, 5:30, 5:38, 5:39, 5:40

Saturday: AM 3.8 miles easy (8:00)

PM 8 miles easy (7:30)

Week total: 79 miles

Very happy with this week, especially since the weeks leading up to this were sub par. Feeling better now that I'm doing a lot of doubling again. The Fartlek on Wednesday didn't feel very good, just glad I got out there and out the effort in. The tempo Friday I ran after work and I'm extremely happy with it. I actually tied my 8k PR from last cross season. So my endurance is finally getting decent I think.

9th grade: 5k - 19:56, 1600m - 4:59

10th grade: 5k - 17:36, 1600m - 4:50

11th grade: 5k - 18:01 (injured), 1600m - 4:40

12th grade 5k - 16:21, 1600m - 4:29

Frosh (college): 8k - 28:30, 1Mile - 4:40, 1500m - 4:13

Soph (college): 8k - 28:12 (sick/injured), 1Mile - 4:29, 1500m - 4:13

I'll post my training for this summer shortly...Have been training for 9 weeks. Last three weeks have been about 50 mpw with one day off per week.

May 25th-31st Week 1: 4 days of 60 minutes on the bike.

June 1st-7th Week 2: 4 days of easy running (25 mins/day) 12 miles

June 8th-14th Week 3: 35 miles - 6 days of running, 3x1min on/2off pickups.

June 15th-21st Week 4: 27 miles - 3x(4mins on @ LT pace, 2 mins off), 60 minute longish run (8.5). 2 days off because of nerve pain.

June 22nd-June 28th Week 5: 30 miles - 2x1 mile @ 5:45 pace w/ 2 mins off bt. 2 days off bc of sickness, 1 day of bike.

June 29th-July 5th Week 6: 46.5 miles + 90 min bike - 70 min LR (10 miles), 7.5 mile run w/ last 4.5 miles @ 6:15 pace, 2x1 mile @ 5:40 pace.

July 6th-July 12th Week 7: 43.35 miles w/ off day - 19:20 tempo on hilly course, 3x1 mile @ 5:38/5:38/5:40, no LR this week

July 13th-July 19th Week 8: 50 miles w/ off day - 80 min LR (11 miles), 16:30 tempo (w/ 20 second poop in the middle), 10x(1 min on @ 3k pace, 2mins off).

July 20th-July 26th Week 9: 50 miles w/ bike day - 87 min LR (12.75 miles), 18 minute tempo @5:40-5:50 pace, 8.5 mile run w/ three cutdown miles in the middle (6:40, 6:20, 6:00).

Hey thanks for posting your training. You tempos look pretty good. How high of mileage are you trying to hit?

Week ending in 8/1

Sunday: 9.2 miles easy (7:10)

Monday: AM 3 miles easy (7:35)

PM Light 7 mile tempo (6:20)

Tuesday: AM 5 miles easy (7:48)

PM 7 miles easy (7:34)

Wednesday: AM 3 miles easy (7:50)

PM Tempo'd a 5k in 17:45. Mileage total 7

Thursday: Am 3.2 miles easy (7:39)

PM 3 miles easy (7:40) + Lifting

Friday: Long Run 14.2 miles (7:11)

Saturday: AM 4 miles easy (7:30) + Lifting

PM 6.9 miles easy (6:58)

Total mileage for the week: 72

I felt tired and heavy most of the week. No particularly good workouts. Glad I got the long run and mileage in though. Hopefully this next week feels better.

Week ending in 8/8

Sunday: AM 3 miles easy (7:30)

PM 7.4 miles easy (6:45)

Monday: First track workout of the Summer. 800, 800, 600, 600, 400, 400, 200, 200. ~2:30 rest.

Times: 2:30, 2:27, 1:46, 1:46, 63.8, 61.2, 29, 28.

Tuesday: AM 4 miles easy (7:55)

PM 8.2 miles easy (7:40)

Wednesday: 9 mile tempo. (5:52) average

Splits: 5:57, 5:46, 5:48, 6:04, 6:07, 5:49, 5:55, 5:46, 5:35

Thursday: AM 6.1 miles easy (7:40)

PM 5.1 miles easy (7:30)

Friday: AM 5 miles easy (7:55)

PM 5 miles easy (7:25)

Saturday: AM Tempo'd a local 5k on a cross country course in 18:20.

PM 5 miles easy (7:40)

Week total: 72 miles

Really happy with my two main workouts this week. First time all summer that I've touched a track and I've never hit times like that before. And then the 9 mile tempo felt incredible. The pace seemed so easy. This is my third week for mid 70's for mileage in a row, and I'm feeling slightly beat up so I'm going to take a day off and take an easy week next week. But I am damn happy. Hope everyone else's training is coming along as well as mine!

Careful with those long tempos...

It looks like you're progressing nicely but I agree with the other poster about being careful with long tempos. You've recognized that you need to work on your endurance and they're great for that. However, too many will fry you. I've made the same mistake before. Keep most of them in the 3-5 mile range with an occasional longer one.

"Averaged mid 60mpw basically entirely on treadmills (brutal winters here)."

I lost all respect for you when you said that. I go to school at probably one of the 10-20 worst schools in all NCAA divisions in terms of how brutal the winter is, and I have done maybe 2-3 runs on a treadmill in my two winters here thus far. Weak.

whtdaactualhck wrote:

"Averaged mid 60mpw basically entirely on treadmills (brutal winters here)."

I lost all respect for you when you said that. I go to school at probably one of the 10-20 worst schools in all NCAA divisions in terms of how brutal the winter is, and I have done maybe 2-3 runs on a treadmill in my two winters here thus far. Weak.

You're really cool

whtdaactualhck wrote:

"Averaged mid 60mpw basically entirely on treadmills (brutal winters here)."

I lost all respect for you when you said that. I go to school at probably one of the 10-20 worst schools in all NCAA divisions in terms of how brutal the winter is, and I have done maybe 2-3 runs on a treadmill in my two winters here thus far. Weak.

I go to literally the worst (the city is, for most of the winter, the highest snow fall amount in the country). We're not allowed to run outside most days, and the days we can, workouts are out of the question.

Super late this time around. sorry guys. Moved back to school Wednesday and have been super busy/preoccupied since.

Week ending in 8/22

Sunday: AM 4 miles easy (7:30)

PM 6 miles easy (7:30)

Monday: AM 4 miles easy (7:55) + Lifting

PM 5 miles easy ( 7:32)

Tuesday: PM light progression 8.5 miles (6:40)

7:20, 7:10, 7:00, 6:45, 6:15, 6:10

Wednesday: AM 3 miles easy (7:20)

PM 8 miles easy (7:30)

Thursday: AM 3k time trial run in 9:20

PM 4 miles easy (7:40)

Friday: AM Long run 14.4 miles (7:08)

PM First swim SESSIONin forever. Swam 800 yards

Saturday: 5.5 miles easy

Week total: 70 miles

I planned on doubling Saturday but some other, more fun stuff, got in the way. But 70 miles is still good. I am semi-happy with the 3k time trial. I was trapped in no mans land the entire time. I took 3rd on our team, with the next two guys both being sub 9, and the next guy behind me being 9:45. So I feel like I could have run faster with more of an incentive of some kind. The long run was extremely hilly, but otherwise the week went okay. First 8k is Friday of Labor Day weekend.