4:05 mile training

Why would you train like that? Did you not like running? If that's the way to reach full potential, elite milers have wasted their time by running thousands of necessary miles.

Nigel_Bikes wrote:

Great training post. I'm a little surprised that some of your intervals aren't a little quicker except for the 200's which you seem to blast them.

Why do you always take Sundays off? You could fit an easy or medium 6-8 mile run in for that day.

I thought the same about the intervals and the 200s.

Still, the sub 5 min/mile runs seemed legit enough that he could do it...

SDSU Aztec wrote:

The Dirty Duck wrote:

Yes, but that's the schedule that we are discussing, and it helps to explain how 4:03miler was able to handle running every run at moderate intensity or faster.

It's absolutely not necessary to take 2 days off. If 4:03 ran that fast off of his posted training regime, he wasted 3:50 talent.

I think you are way overestimating how little gain you get for all that added work for the mile. The gap between 4:03 and 3:58 is huge and the gap from 3:58 to 3:55 is even bigger. That being said the question is why this mileage level was picked. Were things like the pool and skipping sunday ideal or were they attempts to keep an athlete with injury issues healthy? As other people pointed out the paces seem fast but they are basically what we were doing in HS (adjusted for times) where we were running relativley low mileage (40-50). Your legs are so much fresher than when you are running 80+mpw.

adsfdasfasfsafadfa wrote:

SDSU Aztec wrote:

It's absolutely not necessary to take 2 days off. If 4:03 ran that fast off of his posted training regime, he wasted 3:50 talent.

I think you are way overestimating how little gain you get for all that added work for the mile. The gap between 4:03 and 3:58 is huge and the gap from 3:58 to 3:55 is even bigger. That being said the question is why this mileage level was picked. Were things like the pool and skipping sunday ideal or were they attempts to keep an athlete with injury issues healthy? As other people pointed out the paces seem fast but they are basically what we were doing in HS (adjusted for times) where we were running relativley low mileage (40-50). Your legs are so much fresher than when you are running 80+mpw.

A little background. In highschool I ran 4:20 and 15:20 on 15-20 miles a week. I was also a soft 150 pounds. By junior year of college which is when that training block is from I had dropped down to 135-138 and was decently strong. Curled my body weight one day when the lifters were doing curls with 135 on the bar and could do hurdle hops pretty easy on the college 110 hurdle height.

Could you provide some sample weeks from base period? Also what s your other distance Pr s? 800m especially

Thanks

What the 4:03 miler did isn't necessarily what will work best for most runners. That's a very low-volume plan for the mile.

You're making this stuff up.

Unfortunately, he’s telling the truth. College roommate here. He ran 1:53 for 800 (only ran it a couple times) and his 5k PR of 14:34 was off a workout and one of the only ones he ran, which he tempoed to win by 30 seconds.

The going joke on the team was that when he was recruited, coach asked him how much he ran over summer. He laughed and didn’t know people ran over the summer. He ran 4:20 and I think 15:11. Multi time state champion in the highest class in cross country and track running 15 miles a week 6 months out of the year. God didn’t give us all the same talent level ?‍♂️.

We are in our mid 30’s and he still runs 30 MPW on and off. He ran a random mile the other day and ran 4:24 (full mile on the roads in trainers). How many mid 30 year old hobby joggers do you know that can do that?

Meanwhile, my ass was grinding 110 MPW trying to make the team year after year.

[quote]pipedre wrote:

Could you provide some sample weeks from base period? Also what s your other distance Pr s? 800m especially

Thanks[/quote

I didn’t really race other distances that much. But I did win an 800 in 1:52 and anchored the 4x400 to 3rd one indoor season. I don’t even know what I split. They were a 3:10 relay team that one guy got hurt and I was next best option. Also ran the steeple chase a couple of times at the conference meet and ran 9:16 for it. My cross country wasn’t anything special 24:45.

My base training wasn’t a whole lot different. The only difference during cross country season was morning runs 3 days a week and long runs more like 11-12 miles. And instead of 1500 workouts on Friday it was a tempo or AT run. So probably 50-55 miles a week during xc and 40 during track season with the lack of morning runs.

No, he didn't.

Dude over here trying to blow up the spot. We won’t give away identity just to prove ourselves right, but he very well did.

TrueStory111 wrote:

Dude over here trying to blow up the spot. We won’t give away identity just to prove ourselves right, but he very well did.

Your real name is John Barron.

SDSU Aztec wrote:

TrueStory111 wrote:

Dude over here trying to blow up the spot. We won’t give away identity just to prove ourselves right, but he very well did.

Your real name is John Barron.

In all honesty it doesn’t really matter who I am. The person was just asking about training for sub 4:05. Since I ran a sub 4:05 I provided the training I did to accomplish it. Weather it was the best training in the world. To most probably not. But for me it worked.

the4:03miler wrote:

SDSU Aztec wrote:

Your real name is John Barron.

In all honesty it doesn’t really matter who I am. The person was just asking about training for sub 4:05. Since I ran a sub 4:05 I provided the training I did to accomplish it. Weather it was the best training in the world. To most probably not. But for me it worked.

I don't know who you are, but for sure your old roommate was John Barron. It's remarkable that he just happened to be purusing LR during the hour or so between our posts.

I’m not named John Barron, nor am I even in the same time zone (probably). I only posted to show the example that the poster is indeed an extreme talent. I observed it first hand. Signing off.

TrueStory111 wrote:

I’m not named John Barron, nor am I even in the same time zone (probably). I only posted to show the example that the poster is indeed an extreme talent. I observed it first hand. Signing off.

Here's an article about you:

SDSU Aztec wrote:

TrueStory111 wrote:

I’m not named John Barron, nor am I even in the same time zone (probably). I only posted to show the example that the poster is indeed an extreme talent. I observed it first hand. Signing off.

Here's an article about you:

https://www.google.com/amp/s/www.mercurynews.com/2018/05/01/john-barron-donald-trump-liar/amp/

You think the workouts were made up?

I've been trying to think of when did I take days off, and honestly I can't remember ever doing so.

Not sure anyone I trained with did so.

I remember Steve Scott convinced himself to take 2 weeks off of running each year, to get mental freshness.

April 6-11

Mon 6 steady 34:00

Tue 3x1600 4:28 avg 400 jog recovery 2:00

Wed easy 6

Thur pool

Fri not recorded

Sat 60 min sub 6

Sun off

April 13-18

Mon 3 mile 14:43

Tue easy 6

Wed 600,400,300,200 1:30 58,40,25 equal jog recovery

Thur pool

Fri travel shakeout

Sat won my heat 1:52

Sun off

Here is another two week training block. The wheels didn’t stay on much longer. Had a decent conference meet finished 2nd in the 1500 to a 3:44 1:49 guy. Regionals I knew wasn’t going to go well but did what my legs could do.

yhwh wrote:

SDSU Aztec wrote:

Here's an article about you:

https://www.google.com/amp/s/www.mercurynews.com/2018/05/01/john-barron-donald-trump-liar/amp/

You think the workouts were made up?

I've been trying to think of when did I take days off, and honestly I can't remember ever doing so.

Not sure anyone I trained with did so.

I remember Steve Scott convinced himself to take 2 weeks off of running each year, to get mental freshness.

Come on:

"The going joke on the team was that when he was recruited, coach asked him how much he ran over summer. He laughed and didn’t know people ran over the summer. He ran 4:20 and I think 15:11. Multi time state champion in the highest class in cross country and track running 15 miles a week 6 months out of the year. God didn’t give us all the same talent level."

And that was at a "soft" 150. You then lose a almost 20 pounds and are able to curl your body weight which I assume was the only time you ever lifted a weight. I don't think Scott taking off 2 weeks is the same as 15 mpw with 6 months off. He actually trained extremely hard.

If you did what you claim, you flushed a full ride to a D-1 school of your choice and an Olympic medal right down the toilet. I don't know why you would be proud of that.