I'm a sophemore in highschool,I run a 4:02 mile,but can't quite break the 4 min mark,any suggestions,thanks!
I'm a sophemore in highschool,I run a 4:02 mile,but can't quite break the 4 min mark,any suggestions,thanks!
I think you should probably get out in sub 60 and hold on
Alternate...some days run with a dominant left foot. On the weekends and Thursdays, run with a dominant right foot.
what's your current mileage looking like? when I broke 4 in hs my coach had me doing stuff like this
Monday: time trial(4:15)
Tuesday: time trial(4:14)
Wednesday: time trial(4:13)
Thursday: time trial(4:12)
Friday: time trial(4:11)
Saturday: rest
Sunday: 2xmile repeats @ mile pace, full recovery
Keep working your way down. Make sure you stretch before and after your runs. Drink plenty of water and make sure you bring any materials you may need on your runs(tissues, extra water, food, etc.)
Good luck!
So you ran a mile hard every day? How long was your warm up and cool down? And was this workout just a one week deal or was it every other week? Thanks.
It's all in the diet. Eat 29 bananas a day, plus a carrot for motivation.
I think the most important, yet often overlooked, training aspect necessary for the successful sub-4 performance is leg-speed velocity. Do you have sufficient leg-speed velocity? Please work with your trainer to improve the LSV. Just a few training suggestions: high speed lateral kick-backs (sets of 20), aerodyne velocitors, burpees, and the all important bleacher climbs.
Good luck.
My current mileage is 70-80 miles a week,counting school practice.
Monday-wake up run five miles-10 quarter monday 15x4000
tuesday-wake up five miles-10 mile recovery run
Thurday-Wake up 10 mile run- 10x800 with a 5 mile cooldown
Friday-easy day 15 mile run at 65-70% effort at 5:45 mile pace
Saturday-strength training and a 5 mile run
Sunday-Go on a 5 mile run and go for an 1h long swim and tream my swlelf to a spa.
0/10
Recovering from a pulled hammie,I can run 48 on the first lap
But tend to slow down on the third,to save for the final kick.
Some Runner wrote:
So you ran a mile hard every day? How long was your warm up and cool down? And was this workout just a one week deal or was it every other week? Thanks.
"Drew Hunter Becomes Eighth U.S. High School Runner to Run Sub-4:00 Mile"
It's a joke. Only 4 guys have run sub 4.
8 guys