How can I go sub 4

10x400 every day until you can do every rep under 60 seconds

bannister3 wrote:

10x400 every day until you can do every rep under 60 seconds

Awful idea, although he's obviously just joking

if you're actually serious about going sub 4, get a coach who can help you do so.

Run as many miles as you can, build up mileage gradually from your current mileage totals to around 70-80 even, depending on how many you're doing right now.

There's no rush to break 4 in highschool, just put in consistent mileage and don't burn yourself out.

0.5/10

Well that's a question with a book-length answer, but here's the short version:

http://www.runningwritings.com/2014/05/five-steps-to-long-term-success-in-high.html

If you aren't just trolling, that is. But hey, Galen Rupp's freshman year PRs (converted from 1500m/3k) were 4:40 and 9:45. So who knows.

Northern Star wrote:

Well that's a question with a book-length answer, but here's the short version:

http://www.runningwritings.com/2014/05/five-steps-to-long-term-success-in-high.html

If you aren't just trolling, that is. But hey, Galen Rupp's freshman year PRs (converted from 1500m/3k) were 4:40 and 9:45. So who knows.

Good read and one that I agree with in principle. As I've argued in a different thread on my team's summer training, I have a hard time getting kids to come to practice during the summer when we just put in easy/steady miles. I think they rationalize it like this, "well, we're just running easy, I can do that on my own time". Then they don't.

My workouts are overly complicated because of the fact that I want to build value in the kids minds. Since I've been doing that, summer attendance and mileage is way up.

I also think the article does not give enough emphasis to supplementary exercises to develop overall athletic ability, which in the long term will prevent injuries, IMO.

To the OP's question. Two guys may have run under 4 this year, but that doesn't mean it's getting easier. Kids like you are beginning to believe it's possible, so they are training harder. Coaches who care are combing through all of the information about running out here in the wilds of the internet and in the process, refining their skill set.

I don't want to burst your bubble, but sub 4 is still a MAJOR accomplishment for a high schooler. Everyone that's done it has been, I believe, at near 4:10 by sophomore year. You can have a very good high school career and not even come close to 4:00. Don't feel like a failure if you don't make it.

Little legs big heart wrote:

I'm a freshman in high school and I've ran 4:37 for the 1600m, 2:04 for the 800m, and 9:58 for the 3200m. I saw that two guys broke 4:00 in the mile as Seniors, so I figure it's getting easier to do in high school. I've always been ahead of the game, so I want to break the 4 minute barrier in the mile by junior year. But I won't be too disappointed if I only break it as a senior. What kind I training do I need to do for this?

You might no break it at your senior year at college. Think small, take any progress that you can and cherish it.

Northern Star wrote:

Well that's a question with a book-length answer, but here's the short version:

http://www.runningwritings.com/2014/05/five-steps-to-long-term-success-in-high.html

If you aren't just trolling, that is. But hey, Galen Rupp's freshman year PRs (converted from 1500m/3k) were 4:40 and 9:45. So who knows.

But Gaylord didn't break 4:00 in high school.

Also, 0.2/10.

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