Hello all,
Looking for serious answers. HS senior here, been doing workouts and running pretty consistently all season. I just wanted to know what are some indicators that somebody is ready to go sub 4:20 and in the 4:15 range for a mile? What are some workouts that you thing would predict it, equivalent 800m times, etc. thanks in advance!
8x400 in 63 on less than complete rest.
4x800 at 2:07 with 1-2 minutes jog/rest
He didn’t say 8:30 for 2 miles
An 800 split of 2:07.5 would predict a finish time of 4:15
I second the 8x400 at 62-63 with 60-75 seconds jog rest workout. This was my bread and butter workout back when I ran in the 4:-teens.
If you're unable to complete the last few reps at your goal pace, change the workout to two sets of 4x400 with a 3 minute jog between sets. Still 8 reps, but some extra rest to make sure you hit your time of 62-63.
4:16 mile. If you can run a 4:16 mile in training, you can probably run a 4:15 mile in a race.
Never ran a 4:15 mile, but did go low 4:16 in the 1600 junior year HS. Few weeks before dropped a 1:55 800m. In a 4x400m also dropped a ~53 split.
For breaking 4:20, if you can break 2:00 and 9:30 you can probably break 4:20. Neither of those are as good individually as a sub-4:20, but having both indicates you can do it. That 8x400m workout with 60s recovery is a great indicator, but be sure to add up your 4 slowest reps for your actual time. 4:15 is weirdly much more difficult than sub-4:20, I believe you need quite a bit of either speed and strength to go 4:15, and if you're lacking in either you need to be really strong in the other (for example, if you can barely break 2:00, you better be able to run close to 9:10, and if you can barely break 9:30, you better be able to run 1:55 or faster.
Some sessions during the season in which I ran 4:16...
1x1200 in 3'13 (5min jog), 2x400 in 64 with 90 sec rest, (3min jog), 2x300 in 46.xx
5x800 avg 2:14 with 2' rest
Went 4:16 (1600) in HS. Some of my workouts and times ...
10 miles in 60 minutes whilst conversing but still running pretty hard. This was pre-season.
Ran 52.? in the 400 and occasionally ran the 300 IHs (can't remember my time, but I rarely podiumed)
9:25 3200 cruising. Only ran the 3200 2-3 times all season. Should've focused more on it given my strength and lack of top end miler speed. Was easily in 9:teen or better shape
1:58 800. Ran the 800 a lot in duel meets, but never got into a real fast race in the 8 like I did in college. My guess is I could've gone 1:56ish.
10x400 @ 4:16 pace 63-64ish. 90 secs rest. Flying 200s in 26-28
RIP: D3 All-American Frank Csorba - who ran 13:56 in March - dead
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