Question for everyone except the430miler

I don't usually like to throw around ad hominems but you are a complete moron! There is more than one way to skin a cat, and yes...building mileage is one of them believe it or not!

I wouldn't listen to this guys, work towards your goal. A lot of running is self achievement and satisfaction. If your goal is to run 4:30 in the mile go after it. You don't have to be the fastest guy on the track to feel really good about your running although it helps. But i would say go to college be part of a team and have fun running and going after your goals.

Has it occurred to you that someone with no endurance is often called a sprinter? Your 200 and 400 times match up well, and then it goes to hell in a hurry. If you were a 5K guy with a 57 and running 35mpw, it would be easy to say that you're not running enough mileage, but it shouldn't happen like that with 800--unless you're in the wrong event.

You might experiment with some workouts like 4-6 X 100 with around 8 minurte rest and 4 X 250 with longer rest (15 minutes) and see what you can get to for 200. For your 400 to get faster, your 200 has to get faster, so that's the place to start.

the430miler wrote:

increasing your mileage will do nothing foir your mile time. being a miler is something you have to be blessed with. keep running the 800 until you can get to 2:00, then do some 1200 time trials. if you can that, then with the right pace makers and the right mentallity you should be able to break 430.

then how did I improve my mile time from 428 in high school to 406 in college? answer: by running 90-110 mpw during the fall X-C season. It is strength that is the key. The same principles apply to going from 5:16 down to 4:30, even more. It is strength and endurance at that pace, not speed.

Most the post to "no endurance" seem like they're trying to help. Who cares if he couldn't run a sub 5 minute mile in HS. It's all about setting goal and working towards it. It doesn't matter if "no endurance" doesn't make it to his 4:30 goal. Setting a goal and working towards, without giving up like some quitters on this message board suggest, that's what it's all about.

1600 wrote:

A few questions:

Is the mile your main focus?

He just said he was an 800 guy in his first post.

Yes, he did say he was an 800 guy but is question is about the possibility of a sub 4:30 mile.

I don't think it would be a stretch to get under 4:30. I've coached several kids with slower 400 times to be sure. I just think it's a big chunk of time out of your week to get 100 miles in, just to help you along with a sub 4:30, which in my area, wouldn't get you looked at as a candidate for a D1 college.

For instance, I had a hs senior who ran 4:23 kid last year, the next season as a college freshman he barely made #8 man in a big east d1 xc program and they did not want him for track at all.

I would encourage you to experiment with safe higher mileage. It might open up a whole new world of possibilites with your running and you might be inspired to set different goals for yourself.

Good luck!