lol. wrote:
I asked it about how to run a sub 4 mile and it said:
1. Warm Up: 5-10 minutes of light aerobic activity such as jogging, cycling, or jumping rope to get your body warmed up and ready to run.
2. Speed Work: Start with a series of short intervals at race pace. Run 400 meters at or slightly faster than your goal mile pace, with a 400 meter jog in between. Increase the number of repeats as you get closer to your goal.
3. Hill Workouts: Hill workouts can help build strength and increase your speed. Find a hill that is slightly inclined and run up it at a slightly faster pace than your goal mile pace. Recover with a gentle jog or walk back down the hill.
4. Longer Tempo Runs: Once you’ve built up your speed and strength, you can start to incorporate longer tempo runs into your training. Aim for a 10-15 minute run at your goal mile pace.
5. Rest: It is important to give your body time to rest and recover. Include at least one rest day per week in your training plan.
6. Race Time: Once you are feeling confident in your training, it’s time to race! Aim for a sub 4 minute mile and don’t forget to stay focused and enjoy the experience.
It wants you to run for 15 minutes at a 4-min mile pace?
