Let’s try again…4:02 miler here to answer questions… yep, that’s right, not a sub four guy.

4:01 miler wrote:

16 male, workouts are at 4:20- 5:00 pace. I am 130 pounds and 5’ 8. Train normally in brooks glycerin, so a “max” cushioned trainer. Running 50 miles per week, and attempting to do a high percentage of quality miles this season, for a peak in may.

I ran 4:14 at 16 and then 4:09 at 17. I never used anything other than bulky max cushion training shoes. We also had a yard dirt track that was never redone since the school opened. Yes, to confirm, for track workouts, we only used clunky max cushion training shoes. We didn’t have multiple shoes. Just one pair for everything. I actually didn’t think anyone used flats or spikes for workouts until college. I thought it was the weirdest thing my first workout in college when people showed up to the workout in spikes and flats and I just had my normal training shoes.

Anyways, I was uber naturally talented. I could rattle off 56 400 in max cushion training shoes on a dirt yard track after doing a hard 10x800 workout. My advice is max cushion training shoes are just fine.

Can you provide a sample week from the Base phase, from more specific race preparation phase, and from rthe racing season?

thanks

Truthslayerz wrote:

If your looking for a little help, please don’t hesitate to ask!

Did you, and would you recommend dedicated body & leg strength workouts (weights & gym stuff) for someone trying to get faster in the mile? Or is just running and drills sufficient?

Base phase for me back in the day was just to run during the summer easy mileage … so I would actually consider cross country base phase as your doing a lot of strength work, long intervals, hills..etc

Then some pretty standard workouts I did early in the season was

8x600 at about 3k pace

5x1000

7x800 Starting a bit slower than 3k working down

6,5,4x 3 , a little faster than 3k pace working down to 1500 pace

Then I had these workouts

3x1000 3k pace

10x400@mile pace

3x3x500 +4x300 mile pace

I could include many other but there is a small sample

Lastly, if your tired and just need to get something in the middle of the week before a big race, I would just do 10x 200. Race pace. Gets you recovered and your not feeling heavy or bloated. I also liked taking off 48 hours before a big race haha

I think it’s proven weights make you run faster. But may not be for everyone. I think all the pros do visit the gym as there is always someone out there doing more than you… You’re not going to bulk up if you have a calorie deficit although most young runner think they are going to be hulk. I believe, along with many other people, Heavy weights are best,. it’s better then lifting light weight for 20 reps let’s say….. As your goal is trying to recruit muscle fibers you don’t use running. Also, core and stability are always good to work on!

What was your easy run pace, or did you just not even think about it?

Most days I just ran by feel. If I felt good I’d run a little faster. If I felt bad a little slower. But I’m general I would say 7 min pace or 4:20 pace would be where I was for easy runs