Yet Another Ridiculous Thread About Trying to Run a Faster Mile

Training Advice/Discussion General

8 years ago 07/26/2015 8:17am EDT

Okay, so I've been trying to break 4:20 for the mile for a little over a year, but have always come up short due to inconsistent training, life interruptions, etc. This summer, I have increased mileage slightly, and have done a lot of speed work, but haven't been able to run faster than 4:28 (my PR).

In the last 7 weeks (in order) I've run:

16:24 5k on a very hilly course

4:29 full mile time trial, followed by 6x400m avg 66

16:04 5k solo on a flat course

1:59 800m time trial

16:03 5k on a hard course

4x400m avg 66, 5x300m avg 49, 6x200 avg 31

4x400m avg 65 (wanted to do 8, but stopped due to the heat)

4x400m avg 64 (same as last)

800m time trial in 2:02 (with no real warmup)

4:29 full mile race (2:17 at the half, closed in 2:12) then did 4x200m avg 29

My weekly mileage averages only 30-40, but I've had a few weeks in the 40-50 range. My first real shot at 4:20 is a road mile on Friday, and the next is in September. Should I try another time trial (1k-1200) or do 10x400m? Also, I'd be willing to take any advice concerning my training to get better in the future.

8 years ago 07/26/2015 8:40am EDT

re: Miler88

First problem: road miles are useless for PRs when you are trying to trim seconds. Too many variables.

Second problem: In order to maximize your potential, you need a series of TRACK 800/1500/miles over a period of six weeks or so, during which you are cutting mileage and getting full recovery, except sharpening sessions and a little tempo. I'm talking 6-8 races at 800-1500. 5Ks are fine during base or pre-comp, but will dull your edge for peak mile performance. Even strength-based milers like Willis et al don't do 5000s during the regular season.

Sounds like you need to re-think your seasonal strategy, maybe find a series of track races in winter or spring.

How old are you and are these times your PRs? Off of just that 4:29 (solo?) time trial you should be able to scare or break 4:20, but again you need a proper series of races.

If you can't get the races, get your mileage up, do base training and race 5k and above, with road miles fro fun, but again, those times are of little use.

8 years ago 07/26/2015 8:49am EDT

re: Watching The Detectives

All of the mile times posted were ran on the track. The first time trial was with a club teammate (he ran 4:28). The 800m was a PR and was paced for the second lap. The other was solo. I am 27, so there's really no track races around for me to run, hence the road miles. I understand the difference between the two, but I still want to dip under that 4:20 mark regardless. The armory has a few indoor races in the winter, but I was only able to attend two of them due to the weather.

8 years ago 07/26/2015 8:57am EDT

re: Miler88

You make a lot of excuses.

Like every other sentence.

8 years ago 07/26/2015 8:59am EDT

re: Miler88

If you are serious about 4:20/4:00, look for small college meets in hte spring and plan accordingly, including building a decent base (50-60 miles/week for several months).

8 years ago 07/26/2015 9:00am EDT

re: observation

Then please, enlighten me with your wisdom.

8 years ago 07/26/2015 6:45pm EDT

re: Watching The Detectives

Watching The Detectives wrote:
I'm talking 6-8 races at 800-1500. 5Ks are fine during base or pre-comp, but will dull your edge for peak mile performance. Even strength-based milers like Willis et al don't do 5000s during the regular season.
Sounds like you need to re-think your seasonal strategy, maybe find a series of track races in winter or spring.

^ yes on this. It takes (actually took) me at least 5 races to feel like I was ready to really rip one. Also - if you ar tt'ng 1:59 you are ready to go sub 4:20. Consider opening next race no slower than 2:09 and run the 3rd lap like you stole something. Get a 1200 PR and then hang on.

8 years ago 08/01/2015 2:46pm EDT

re: Ca$hclay

Update: Ran 4:21. 2:11 for the 1st 800, closed in 2:09h on the road. Next race is a 5k in September, with the goal road mile on 9/13!

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Yet Another Ridiculous Thread About Trying to Run a Faster Mile

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