My Workout Thread to 4:20 Mile

Awesome! I look forward to hearing more!

Love it. Keep us posted weekly.

Also, treadmills are very underrated on here. Doing tempo type work on treadmills is fantastic.

Here is my week 1 workout summary. I am currently only building my base. I will do this for another 3 weeks, then start adding tempo/threshold/etc. I am doing a lot of doubles because I am injury prone without them and because I have kids I need to spend time with when I get home from work. My job allows me to run some of these AM runs during a break at work.

Total Miles: 60

Total Running Time: 7h: 2min

Monday: PM:10 miles @ 7:07 pace on Treadmill

Tuesday: AM: 5.3 miles @ 7:10 pace (7:13-6:45 range)

PM: 5.3 miles @ 6:36 pace on Treadmill (7:05-5:45 range) Last 2.3 miles @ 5:45 pace.

Wednesday: AM: 5.4 miles @ 6:53 pace (7:06-6:29 range)

PM: 5.6 miles @ 7:13 pace on Treadmill

Thursday: AM: 5.4 miles @ 7:00 pace (7:15-6:42 range)

PM: 5.0 miles @ 7:12 pace on Treadmill

Friday: AM: 6.2 miles @ 7:03 pace on Treadmill

PM: 5.0 miles @ 6:54 pace on Treadmill

Saturday: 6.8 miles @ 7:05 pace on Treadmill

I look forward to seeing your progression and workouts. Good luck!!

I'm looking forward to your next update.

I got rear-ended on the interstate on Monday afternoon, so I missed a workout that evening. I also had residual pain and associated doctors appointments during the week, so I only got in 55 of the 60 miles I planned. With that said, I think this was a successful week of base mileage.

My goal next week is to run 60 miles with a single interval workout of 3x1 mile @5:30.

Total Miles: 55

Total Running Time: 6h: 30min

Monday: PM: 5 miles @ 7:02 pace on Treadmill

Tuesday: AM: 6.3 miles @ 7:02 pace on Treadmill

PM: 5.7 miles @ 7:10 pace on Treadmill

Wednesday: AM: 6.3 miles @ 6:55 pace on Treadmill

Thursday: AM: 8 miles @ 7:05 pace (7:15-6:50 range)

PM: 5.0 miles @ 7:00 pace on Treadmill

Friday: AM: 8.5 miles @ 7:14 pace on Treadmill

PM: 4.5 miles @ 7:18 pace on Treadmill

Saturday: 5.7 miles @ 7:05 pace on Treadmill

Left side of my body is still sore from the car crash last week. Been doing a mix of physical therapy/chiropractor. I was still able to hit 60 miles this week, with the first 3 days front-loaded. I also completed a decent power run on Saturday with the last 3 miles averaging 5:50. I can definitely feel my endurance improving and aerobic fitness continuing to increase. I'll have 1 more week at 60 miles in my based phase before I start adding some specific workouts.

Total Miles: 60.2 miles

.Total Running Time: 7h: 02min

Monday: AM: 8 miles @ 7:10 pace

Monday: PM: 5 miles @ 6:57 pace on Treadmill

Tuesday: AM: 5.4 miles @ 6:51 pace

Tuesday PM: 6.6 miles @ 7:03 pace on Treadmill

Wednesday: AM: 6.8 miles @ 7:06 pace

Wednesday: PM: 4.3 miles @ 7:11 pace on Treadmill

Thursday: AM: 8.1 miles @ 7:00 pace

Friday: AM: 8 miles @ 7:10 pace on Treadmill

Saturday: AM: 8 miles @ 6:29 pace on Treadmill. Last 3 miles averaged 5:50 pace.

This was a hard week for me physically and mentally. A lot going on but I was able to get in a strong finish with a solid 10 miler on Saturday. I hope to be back up to 60 miles next week with a VO2 workout of 30-30 for 20 minutes.

Total Miles: 6.2 miles

.Total Running Time: 5h: 27min

Monday: AM: 5.5 miles @ 7:11 pace

Monday: PM: 6 miles @ 7:22 pace on Treadmill

Tuesday: AM: 5 miles @ 7:07 pace

Tuesday PM: 8.1 miles @ 7:16 pace on Treadmill

Wednesday: AM: 6.5 miles @ 7:10 pace

Thursday: No Run

Friday: AM: 5 miles @ 7:13 pace

Saturday: AM: 10 miles @ 6:37 pace. I felt pretty strong on this run and was able to throw in a few faster miles to test my fitness. Mile splits were:

1 Mile: 7:12

2 Mile: 7:03

3 Mile: 6:06

4 Mile: 6:47

5 Mile: 6:53

6 Mile: 6:38

7 Mile: 6:35

8 Mile: 6:02

9 Mile: 6:56

10 Mile: 5:58

This was a pretty good week of training. I feel like my body is adapting to the higher mileage and I was able to get in a VO2 workout of 30-30 for 20 minutes. This workout is a version of Billat's 30-30 where I run for 20 mins with 30 secs at a hard pace and 30 seconds at a recover, for 20 mins straight. I was able to complete exactly 3.3 miles in the 20 mins. This week I will add in a second workout of 800m repeats in addition to the 30-30 workout again.

Total Miles: 57.7

.Total Running Time: 6h: 44min

Monday: AM: 5.5 miles @ 7:12 pace

Monday: PM: 6.5 miles @ 6:45 pace

Tuesday: AM: 4 miles @ 7:28 Pace

Tuesday PM: 6.7 miles @ 6:55. Pace

Wednesday: AM: 4.3 miles @ 7:11 pace

Wednesday: PM: 6.8 miles @ 7:01 pace

Thursday: AM: 5.2 miles @ 7:11 pace

Thursday: AM: 5.3 miles @ 6:59 pace on Treadmill

Friday: AM: 5 miles @ 6:27 pace average. This was my Billats 30-30 workout. 1 mile warmup. 3.3 miles in 20 mins with 30 sec hard/30 sec recovery, followed by .7 cooldown.

Saturday: PM: 8.4 miles @ 7:05 pace.

I was able to get in another solid week of base training. Was able to sprinkle in some faster miles throughout the week and did a solid workout on Friday. I definitely feel like my fitness is improving quickly. Now that temperatures are dropping I find myself doing more running outside instead of running on the treadmill. If I could just get in 2 workouts each day then I would easily be able to clear 65-70 miles each week. I am hoping to build up to that by December.

Total Miles: 55

.Total Running Time: 6h: 20min

Monday: AM: 6.7 miles @ 7:00 pace

Monday: PM: 6.0 miles @ 7:05 pace on Treadmill.

Tuesday: AM: 5.3 miles @ 7:01 Pace

Tuesday PM: 4.3 miles @ 7:29 Pace on Treadmill

Wednesday: AM: 6.7 miles @ 6:58 pace

Thursday: AM: 6.8 miles @ 6:31 pace (decreased from 6:44-6:18 during the run).

Thursday: AM: 4.3 miles @ 7:30 pace on Treadmill

Friday: AM: 6.6 mils @ 6:15 pace. This included a 2 mile warm-up. 2 x 1 mile (5:40, 5:33), 2 x 800 (2:38, 2:36) (3 min rest between each rep), following by 1.6 mile cool down.

Saturday: AM: 8.3 miles @ 6:53 pace. Rotated miles between paces of 7:15 and 6:20. Ended up getting a huge blister on the bottom of my foot.

I used to hate treadmills, but the consistency they offer is awesome...I see why the Ingebrigtsens love them so much!