Can you believe a guy ran sub 4 on this training?

How does doing interval work at 4:00 mile pace sound like marathon training to you?

I mean the high volume and it is only 5 x 200m

sub 5min miler wrote:

I mean the high volume and it is only 5 x 200m

You said 5x200 and 5x100 with short rest DURING a 5 mile run, no? That could be a pretty tough workout. Then the 1000m repeats also DURING a run with short rest. Then consider that everything is being done on hilly terrain.

Sound fine to me and it apparently was if he indeed got under 4 with it .

I say no. He has 1500M at race pace once in the week. That would not get you ready for sub 5.

This guy was full of it or you are a Troll.

Yea, maybe, not sure if it was 5mile warm up or during a run....I just thought milers trained more like 60miles per week with much more intensity, like 10 x 400m in 60sec. But this worked for him obviously.

I do not have any details, but like I mentioned he did say he ran harder workouts before races and less volume...but I thought you needed intensity all year. Yea, maybe he was full of it, that's why I was asking for opinion...

I meant, ready for sub 4!

that training could be a 28:45 10K guy that drops down to run the mile a runs a sub 4. Natural speed

No, not natural speed, just enough speed to run 3:59. Take Ryan Hall, obvious marathoner, who managed to run the 1500m equivalent of 3:59. You don't have to have much 200/400m speed if you can run 13:15 for 5000m. If you don't have natural speed, it takes very little fast work to polish up what little speed you have to your maximum benefit.

I'm not surprised that someone ran sub-4 on this training, they'd clearly be in very good shape. And some people respond a lot better to aerobic strength training than to intervals (granted most of those don't have the speed to go 359).

This Kind of week bRings him to a month or so of sharpeNing. He needs more short anaerobic speCiFicity.

I know he ran 13:4x around that time, but he probably would not want me to start a thread about his training, so I just leave it at that. Obviously people here agree that this is possible base for sub 4, but I think he only ran it once under 4, but more often little bit slower in his races 4:01-5....I am going to train for more strength and see if I can get within 20sec of his PR one day :)

ljksadfwe50 wrote:

No, not natural speed, just enough speed to run 3:59. Take Ryan Hall, obvious marathoner, who managed to run the 1500m equivalent of 3:59. You don't have to have much 200/400m speed if you can run 13:15 for 5000m. If you don't have natural speed, it takes very little fast work to polish up what little speed you have to your maximum benefit.

Hall did not run 13:15 in highschool