Question For Any Sub 4:25 Miler

Just use the search bar, all training should follow similar principals but when you're fit to run that time you run whatever workouts at whatever paces.

Alright thanks!

It’s been 20 years since I forest broke 4:25. But lucky for you most runners keep logs.

Some of my workouts probably have longer recovery than most distance runners but here goes.

2 x (4x400) avg 63. 90 rest between reps & 8 min between sets

4 x 600 w 9 min 1:31, 1:33, 1:36, 1:36

1200-1000-600 w 10 min rest 3:14, 2:58, 1:34

Mileage might vary for every runner, but when I went 4:22, I was doing 50-60mpw, with two hard workouts and 12miles long runs. Workouts varied a lot during the season but were mostly 200m-1000m repeats. a week before my 4:22 I did 2x(800,400,200) at 4:20mile race pace (2:10, 65, 32) with 1-3mins rest between reps and 5mins between sets

I ran 4:15 junior year in high school on 35 MPW doing pretty normal workouts of 1 tempo and 1 repeat.

Ran 4:21 junior year and 4:18 senior year of high school. Cross country mileage was 50-60 junior year, 60-70 senior year. 5-10 miles less during track season. Usually 3 days of quality per week and one rest day. Common quality days were 400-1k repeats at 3k-5k pace, 200-400 repeats at mile pace, 150-300 repeats at speed, 1k-mile repeats at lactate threshold, 20-30 minute tempo runs, and 80-90 minute long runs. Strides were done after every easy and long run. Invitationals would replace one of the quality days, and during outdoor track dual meets would replace another. I would double at most meets, usually running an open event from 800-3200 and then a 4x8 or 4x4 at the end. I was quite solid in cross country, I ran 15:01 for 3 miles, and placed very well at states and regionals (top 10 and top 20). On the track I also had solid 800 and 3200 ability (1:56 and 9:22) and ran a very good 1000 indoors (2:30). My junior year those times were 1:57, 2:34, and 9:28. I could also split a 51-52 on a 4x4 on any given day even with another race or two in my legs. If you want some very specific workouts from my junior year:

[email protected] with 1 minute rest and a 61 on the last rep
[email protected] with 1 minute rest
20 minute [email protected]:19 pace with more in the tank
[email protected] with 200 jog rest, 25 on the last rep for fun
[email protected]:50s cutting down with a 4:44 on the last rep, 5 minutes rest

I did similar workouts my senior year but slightly faster paces, on the last workout I ran a 4:32 on the last rep with a 2:08 close. My team was quite competitive (I was actually never our top runner) but I improved decently well in college (3:51 and 8:17 as a senior).

Went from 4:27 to 4:14 Freshman year of college, just did pretty typical workouts like 4x(4x400) going from 3k down to mile. Ran about 55mpw as opposed to 25mpw in HS, and just overall strengthened my core and lift routines.

It should be 4:21 in 2019 **

and the 10x400-500 r:1' is done at 3k pace, omitted that, sorry

20-35 miles per week.
Normal high school training.

WOW how do distance runners only average 20-35mpw in HS. If I remember back to my HS days I want to say we at least averaged 40-45mpw if not higher=
M = easy 7mi
T= workout 5-7mi (2mi wu/cd)
W= easy 5-7mi
Th= workout 5-7mi (2mi wu/cd)
F= easy 7+mi
Sa= 10-12mi long run
Su= easy 3mi/off day

I will list workout structure that was typical for us in HS .
My coach, while in grad school in mid-1960s, ran one year with Oregon CC team (Dellinger and Bowerman). My HS coach is in IL HS T&F Coaches Hall of Fame.

1. Sundays: easy run of 1 hour. This would typically be 8-9 miles covered (6:40 to 7:30 pace).
2. Morning runs 3-4 times per week: usually 2-3 miles steady, but once a week run 10 x 100m (estimate, doesn't have to be on a track).

3. Run 4-7 miles at medium pace.
One week per month: stop 2-3 times during the run, and do 4-5 x 150m with short recovery.
Another week each month:: increase the pace for about 600m from the medium pace to a fast pace, and then sustain the fast pace for 200m, then slow down again. Do this 3-4 times during the run.

4. Intervals: develop ability to sustain speed
choose different workouts each week
4a. 4 x 400s at 800m pace 400m jog between each interval
4b. 6 x 400m at 1600m pace 400m jog between each interval
4c 8 x 400m at 3200m pace 400m jog between each interval
4d. 2 x 600m at 1600m pace 800 jog between intervals
4e. 800m (1600m pace), 500m ( 800m pace), 300m (400m pace). all with 800 jog between
4f. 600m (800m pace); jog 800m, 6 x 300m run 1st 300m at 800m pace, then each one faster.

5. Short interval days (develop speed)
5a. 6 x 150m at 90% of all out sprint pace. 250m jog between each one
5b. 4 x 200m at 85% of all out sprint pace 600m jog between each one
5c. 300m at 80% of all out sprint pace, then jog 600m,
100m at 90% of sprint pace, then jog 200m,
200m at 85% of sprint pace, then cool down.
5d. 400m try to PR
5e . 200m try to PR, then jog 15 minutes, then stretch, then 200m and try to PR

6. Have a light day running,; if you lift weights (recommended) then do the light run afterward.
7. Have a rest day.

Are you saying that you also averaged 20-35mpw?

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TheXCrunner wrote:
Are you saying that you also averaged 20-35mpw?

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TheXCrunner wrote:
Are you saying that you also averaged 20-35mpw?

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I ran a 4:26 mile (not a 1600) the summer between my junior and senior year in high school back in the mid 70's at one of the weekly summer all comer track meets. As it was summer I was just doing miles averaging about 55-60 mpw. Mostly hard runs and easy runs with a few a few moderates as well. (Tempo runs or at least the term hadn't been coined yet) I would run a 12 mile long run at least once a week at a medium pace. I did no speed work at all. I was also working 40-45 hours a week M-F at a car dealership doing new car prep and parts running.

I was doing highish milage for a the first couple months - 60-80 because I was a marathoner and this was just a step in the direction in getting faster/efficient for that distance. I struggled with the workouts at first, but ended up loving them. Examples:

Race pace specific: 10x400m @ 64-65, 60s rest

Ladders: Lunch Run 2,4,6,1k,1k,1k,6,4,2

Speed: 16x200,200j @ 30

Tempos [email protected]:15

Lots of moderate type runs: [email protected]:45

1k TT (2:34) + 400 hard after rest (54)

Very specific stimulus at the end while cutting my milage back to like 40.
4x400 @ 61-62 60s rest:
2x1k @ 2:40-2:41

"Race" (a time trial) 4:18 full mile.

Another big thing to remember is that I was also trying to do a lot of little things right. I was eating well, lifting, doing strides and drills, hill repeats, EPO (/s), etc.