Hey all, I'm looking to make a serious attempt at a sub-4 mile, if not at least sub 4:10. I've written up a few workouts that should get me there, but I could use a second set of eyes. I'm coming off of a relatively low-mileage 10km training cycle averaging 50-55 mpw, at relatively low intensity (long run is around 14mi at a 7:00 pace, which is relatively easy; 3x1600 with 2:00 rest is at 5:10, 5:05, 4:58 and feeling like I could do quite a bit more).
The current plan I've developed has a month-long base mileage tune-up at 55, 60, 63, then 70 mpw (in order respectively) with two days a week of up-tempo work (intervals and/or Lactate Threshold/Tempo) and a long day (10-16mi in a single run, 15-20 for the day).
So here are four of the key workouts that I've written up, and have done relatively similarly the last time I made a serious attempt at the mile:
A) 1km @ 3:00, 2:00 Rest; 600m @ 1:40, 2:00 Rest; then 3x(300,200,100) at 45s, 29s, 14s-, with 30s Rest between reps and 90s rest between sets.
B) 200 (30-), 400 (62-), 600 (94-), 800 (2:12), 1k (2:38), 1200 (3:18), 1600 (4:28), 800 (2:06), 400 (58), 200 (27) with 90s-2:00 rest for everything (forcing shorter rest as the workout progresses)
C) 4x(1200,300), 2:00 rest between sets and 60s rest between reps. Splits: 3:24, 46; 3:18, 45.5; 3:12, 44.5-45; 3:06, 43-
D) 10x(200, 50m rest, 100) 200s 27-29, 100s 14-, 2:00 rest between sets.
Completely self-taught and written, just wondering if this on point, or if I need to tweak it at all. Thanks so much