Need help and adivce for an Indoor Sub 4:30 Mile

College Running

7 years ago 01/15/2017 12:20pm EST

I am a freshman running in college. This is my first ever indoor season and so far it has not been going well. I am hitting very solid workouts but only have ran a measly 4:48 which is 9 seconds off my outdoor PR from high school 4:39. I run about 50-60 mpw, with two hard days on track and 1 long run.

PRs are

1600- 4:39

1 mile indoor 4:48

800- 2:03

8k 28:20

Here is an example of a workout I did over break

8x400 1 minute rest , 2 hard 200's right after last 400

( 67,68,67,68,64,67,68,68) (28, 27)

Maybe This does not indicate a sub 4:30 but I dont know how many "4:48" milers can hit that workout.

This leads me to believe that my problem is mostly mental and probably do to lack of experience from indoor. Any advice or strategies to help go sub 4:30 or close to it. I am attending a huge meet in 2 weeks that major colleges are going to so there will be exceptional talent to work with.

7 years ago 01/18/2017 12:09am EST

re: fresh_frosh

You probably need more of an aerobic base. You should throw in some tempo runs, and/or more aerobic based intervals into your week. during indoor i routinely use workouts similar to these: 3 mile hard tempo on thursdays, and a 1k/400m interval workout on tuesdays (usually like 5x1000m and 4x400 to finish it off. I would say that adding in speedwork, like 4x200 would be good as a finisher to just some of your runs. Anyways, you should think of doing more volume with your workouts, and throwing shorter speed work in as just an addition to regular runs

7 years ago 01/18/2017 6:48am EST

re: WiscoRunner11

WiscoRunner11 wrote:
You probably need more of an aerobic base. You should throw in some tempo runs, and/or more aerobic based intervals into your week. during indoor i routinely use workouts similar to these: 3 mile hard tempo on thursdays, and a 1k/400m interval workout on tuesdays (usually like 5x1000m and 4x400 to finish it off. I would say that adding in speedwork, like 4x200 would be good as a finisher to just some of your runs. Anyways, you should think of doing more volume with your workouts, and throwing shorter speed work in as just an addition to regular runs

Agreed

7 years ago 01/18/2017 7:48am EST

re: Coach333

I ran 4:45 last year and definitely could not handle the 400s you did at the time but could run quicker for 8k. I'm with the above posters. Try some more tempo work and add in some intervals at 5k/10k pace.

I don't know if your specific training is mostly 200s/400s but I would add in some longer intervals. Do some ladders- 1000, 800, 600, 400, 200. Do 3 x 600m @ race pace. Try 3-4 x (1k, 400)- 1:00 rest between intervals, 2-3:00 between sets, k @ 5k pace, 400 @ mile pace. I also like doing 400s after a 5-6 mile run so the body is little more tired versus a 2-3 mi warmup- 5-6 mile run, 8 x 400m w./ 1:00 rest.

Those are just some ideas to try out. Good luck!

7 years ago 01/18/2017 7:53am EST

re: fresh_frosh

totally agree about building base. The ability to have strength when your speed is failing is really what holds it together in those middle laps.

Interval wise try: 3-4 sets of 500-500-300@ mile with 80s between reps and 2:30 between sets

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