Training methods for 4:2x mile WITHOUT doubling. Help me make a school record!!

ElGuerroujFan wrote:

He is a senior. I am a junior. I am not quite that fast yet, with my personal best at 4:59 ish (time trialed), and therefore this year I am looking to get at least 4:4x.

I feel it is worth mentioning that I am just turning 15 years old. That is partially why I am so slow! :)

Unless you have pretty good natural speed, I think it would be very difficult to get to the 4:20s without doubling. Do you know your 200, 400, and 800? What about longer distances?

Lemme talk to your parents

400 best is unofficially 58 seconds. It was at the end of a Michigan workout.

You’re just now turning 15 and you’re a junior? Skip a couple of grades??

huh?? wrote:

You’re just now turning 15 and you’re a junior? Skip a couple of grades??

Indeed. I am at an advantage in academics, but now at a disadvantage in sports. It just means I'm less bummed when I lose a heat! :)

huh?? wrote:

You’re just now turning 15 and you’re a junior? Skip a couple of grades??

Shucks, I was 15 as a junior. Ditto for a bunch of my college dormmates.

It's not the norm, but it's hardly rare.

I am pretty close to 4:20 and have only been running for 7ish months. Here are some workouts that I do that you can do too.

REGULAR WORKOUTS

6x400 with 200 jog

6x400 with 100 sprint between reps (for leg resistance)

3.5 mile FAST run

COMBINATION WORKOUT

25 laps on baseball field (or ~5.5 on flat terrain) increasing the pace to BLEEDING! Take a long 10-15 minute break before doing ~6x300 with walking recovery. The repeats will feel so much easier because you are jazzed up from the fast run.

FUN WORKOUTS

This may sound unorthodox, but you can also do intervals on the ROAD.

Stuff like 1 minute hard, 2 minutes slow. You will become a BEAST when you hit the track. The track doesn't have hills so you will be way ahead of your opponents.

4x4 minute wall sits to train lactic acid clearance.

Indian runs (look it up, but you'll need friends)

Ding dong ditch runs train top end speed

20x50 suicide sprints to train your finishing kick.

Don't do junk miles and have fun!

50 miles per week

long run of 10-12 miles all year long every week up until a week or two before peak

off season/early season:

20-30 minutes of tempo of fartlek every week

hills or cruise intervals (repeat 1000s/1200s/1600s/2000s totaling 3-5 miles with 1minute rest between reps SLOWER than your 5k pace) every week

during season:

tempo every 2 or 3 weeks

interval session every week (alternate 3200m or 5k paced intervals with 800m or 1600m paced intervals)

That will get you there. Consistency is everything. Run 7 days a week, every week all year long except for breaks after seasons.

I appreciate what you're doing but this looks like 5k training. Not mile training.

ParityCuber wrote:

Unless you have pretty good natural speed, I think it would be very difficult to get to the 4:20s without doubling. Do you know your 200, 400, and 800? What about longer distances?

I know many HS guys who ran in the 4:20s who never doubled. Some had 50 second 400 speed and a few never broke 54.

ElGuerroujFan wrote:

P.S This is for NEXT YEAR.

By "next year" you mean your senior year, right? That means you've got a good year and a half to progress. I applaud your long-term thinking!--and will try to give long-term advice. I think your actual running program seems reasonable, and you'll gradually add a little mileage "naturally." I'm sure other posters will have some specific running-workout suggestions, but I don't think that should be my focus (or yours) at this point.

Especially at your age, one of the best things you can do is to become a *better all-around athlete*. I heartily recommend the old RCAF 5BX program for that--and the great thing is that it's something you can do in eleven minutes or less, without leaving the house. Let *that* be your second workout! Start with the lowest level on the first chart. I know, it might seem ridiculously easy, but start there anyway and just move up steadily--don't get impatient, just move up one level at a time without skipping ahead.

Beyond that: A lot of guys your age are still in their growth spurt, and even though I give advice about sleep to almost everybody, it is especially important for someone at your stage of development. "One year of growth equals two years of coaching"--and virtually all of your growth takes place when you sleep.

So: Develop a habit of going to bed and waking at roughly the same times every day (weekends included), and consider going to bed about a half-hour before what has been your usual time. Get away from all screens (TV, computer, phone) at least half an hour before you go to bed. Take advantage of the natural growth hormone that you're producing!

It'd be great if you checked in with this thread every month or so. I know people would be interested in your progress. Good luck!

ElGuerroujFan wrote:

TLDR: What are some training methods I can use or training logs I can reference to get under 4:30 in the mile? I am not allowed to double. Currently PR 4:59. P.S This is for NEXT YEAR.

-EGF

50-60mpw in singles is a decent increase in training. At a high level with mile training most of the current thoughts are build a base doing mileage, strides and hill sprints, and quality aerobic work (things like 10k->MP paced interval runs ) with just dash of anaerobic work (do like 4x400 at 1500m pace after a tempo run). Then 8-16 weeks before the big race, start adding in more and more race pace type work. For a young runner it is amazing how much faster just doing a bunch of aerobic work can do in terms of making you fast. And while 40mpw and 50mpw sound like similiar numbers, one is 25% more work. For most people that results in a noticeable improvement.

That being said, you can't force gains. You need to train as a 4:59 miler today and not a 4:25 guy. Make some short term goals (4:45?) and go for them over the next 6 months.

@lease

Thank you. This training regimen seems pretty solid to start out, at the very least. I agree that sleep is important, as it is often when I am lacking sleep that injuries begin to develop. Currently I sleep for around 9 hours each night, I am thinking about sleeping for 11 hours each night for maximum benefit. I wasn't originally planning on updating this thread, but it sounds like a nice idea! The only issue is that most of the training I am doing is the training my coach is giving us, and so any critique of my training would not be very beneficial, as I would have to discuss it with my coach. That being said, I still like the idea.

bebsbsbs wrote:

50 miles per week

long run of 10-12 miles all year long every week up until a week or two before peak

off season/early season:

20-30 minutes of tempo of fartlek every week

hills or cruise intervals (repeat 1000s/1200s/1600s/2000s totaling 3-5 miles with 1minute rest between reps SLOWER than your 5k pace) every week

during season:

tempo every 2 or 3 weeks

interval session every week (alternate 3200m or 5k paced intervals with 800m or 1600m paced intervals)

That will get you there. Consistency is everything. Run 7 days a week, every week all year long except for breaks after seasons.

THIS

bebsbsbs wrote:

50 miles per week

long run of 10-12 miles all year long every week up until a week or two before peak

off season/early season:

20-30 minutes of tempo of fartlek every week

hills or cruise intervals (repeat 1000s/1200s/1600s/2000s totaling 3-5 miles with 1minute rest between reps SLOWER than your 5k pace) every week

during season:

tempo every 2 or 3 weeks

interval session every week (alternate 3200m or 5k paced intervals with 800m or 1600m paced intervals)

That will get you there. Consistency is everything. Run 7 days a week, every week all year long except for breaks after seasons.

+1

This is a good plan.

I'd also add that there is no need for yu=ou to double to get 50 mpw. I usually run 50-60mpw with just single runs and some weeks I only run 6 days and take an off day usually after my long runs.

Here is what a week would look for me:

Mon easy 7-9mi

Tus depends on the workout, but mostly 5-8mi

Wed easy 6-8mi

Thur another workout 6-9

Fri easy 7-8mi

Sat 12mi long run

Sun easy 3-5mi/off day

Sunday is usually optional but if you really want to get 60+mpw then you could run 5-10mi on Sunday

ElGuerroujFan wrote:

@lease

Thank you. This training regimen seems pretty solid to start out, at the very least. I agree that sleep is important, as it is often when I am lacking sleep that injuries begin to develop. Currently I sleep for around 9 hours each night, I am thinking about sleeping for 11 hours each night for maximum benefit. I wasn't originally planning on updating this thread, but it sounds like a nice idea! The only issue is that most of the training I am doing is the training my coach is giving us, and so any critique of my training would not be very beneficial, as I would have to discuss it with my coach. That being said, I still like the idea.

Right, since you're in school I thought you might not have a lot of options about the running part of your training. The 5BX stuff--again, it doesn't take more than 11 minutes!--you could do in the morning (or evening, I suppose), away from the team stuff. And it can really help.

No need to go overboard with the sleep--the main thing is *consistency* with sleep hours, more so than getting 10-12 hours of sleep some days (and only 6-7 on others). Nine hours on a *consistent* basis, starting and ending at roughly the same time, may be enough--or you may find you benefit from a little more. That's a personal thing that you'll decide.

The Mile is without a doubt, one of the hardest races to accomplish. Might I say great job on reaching a 4:59 at 15. Sub 5 on the mile is a huge accomplishment, but it is going to take lots of hard training to reach sub 4:45, let along sub 4:34. I am a high schooler that runs track and Cross Country, and after multiple years of running and evaluating the best types of training I have written up the following schedule that I recommend you follow below:

(p.s this schedule looks pretty hard, but if you put your mind to it, eat healthy, and lift weights, I am absolutely positive that you will break 4:30)

Sunday -

Rest

Monday -

AM - 2 Miles (8:00)

PM - 5 Miles (7:15)

Tuesday -

AM - 2 Miles (8:00)

PM - 3x1200 (4:00)

2x1000 (3:25)

3x800 (2:40)

2x600 (1:50)

Wednesday -

AM - 2 Miles (8:00)

PM - 4 Miles (8:30)

8 Strides (:30 seconds at Race Pace)

Thursday -

AM - 4 Miles (8:00)

PM - 10x400 (1:12-1:15)

2x600 (1:50)

2x200 (:38)

Friday -

AM - 2 Miles (8:00)

PM - 4 Miles (8:30)

8 Strides (:30 seconds at Race Pace)

Saturday -

PM - 8/10 Mile Long Run (7:00-6:30)

(Keep the Run Progressive meaning start at 7:00 and work your way down to 6:30)

THAT IS THE END OF WEEK ONE

SUNDAY, MONDAY, WEDNESDAY, FRIDAY, AND SATURDAY STAY THE SAME

Tuesday (Week 2) -

AM - 2 Miles (8:00)

PM - 8x1000 (3:15)

2x400 (1:08)

Thursday (Week 2) -

AM - 4 Miles (8:00)

PM - 4x600 (1:42)

3x500 (1:26)

2x400 (1:08)

2x300 (:51)

2x200 (:35)

Tuesday (Week 3) -

AM - 2 Miles (8:00)

PM - 3x1600 (5:35)

2x1000 (3:15)

3x1200 (3:50)

1x1600 (5:30)

Thursday (Week 3) -

AM - 4 Miles (8:00)

PM - (Find a very hilly area [mine is a .92 mile course with pretty steep and long hills])

(If you find something like my course, repeat about 8 times at a 5:40 pace)

(If you can only find one hill, ALL OUT sprint up it 10 times)

THERE ARE TWO TYPES OF HILLS, KENYAN (long but with a small incline), AND REGULAR HILLS (very steep and short).

THE WORKOUT ABOVE IS WITH REGULAR HILLS

Tuesday (Week 4) -

AM - 2 Miles (8:00)

PM - 2x1200 (3:40)

8x800 (2:30)

Thursday (Week 4) -

AM - 4 Miles (8:00)

PM - 10x200 (:32)

5x300 (:48)

3x400 (1:06)

2x600 (1:34)

REPEAT THIS UNTIL THE SEASON STARTS

REST TIME BETWEEN EACH INTERVAL:

1600 meters = 200m jog + 2:00 minute break

1200 meters = 200m jog + 1:30 minute break

1000 meters = 200m jog + 1:00 minute break

800 meters = 200m jog + 0:45 minute break

600 meters = 200m jog + 1:00 minute break

500 meters = 100m jog + 1:00 minute break

400 meters = 100m jog + 0:45 minute break

300 meters = 100m jog + 0:30 minute break

200 meters = 0:30 minute break

SOME HELPFUL THINGS TO DO THAT WILL HELP YOU RUNNING

If you have heard of "The Ice Man", his name is Wim Hoff and he is this (Norwegian?) man who has risen his ph and vo2 levels up tremendously. This basically means that he will have more endurance and be able to take in more oxygen when running. His exercise is this:

Lie on your back and close your eyes. Take 30 deep breaths, (in and out), then on the last exhale you hold your breath for 90 seconds. It is very important that you exhale and then hold it because that is what raises your levels. That means after your 30th inhale/exhale, DO NOT BREATH IN THEN HOLD YOUR BREATH, JUST EXHALE AND HOLD YOUR BREATH FOR 1:30

Take an Ice bath after the Tuesday and Wednesday workouts

Do core 3-4 times a week (Core should be about 25-30 minutes of ab exercise)

GO TO THE GYM

Don't kill yourself with leg work, but make sure you excercise each parts of your legs every other day. The days you are not doing legs, you work on your arms, chest, back, and shoulders

(People say you won't little upper body muscle for running.... WRONG)

The last tip which is as important as the runs itself is to eat healthy.

You want 1g of protein for each pound of your body every day.

Make sure to have lots of fruits and vegetables

Eat pasta and fish/chicken very often

Stay away from red meats, soda, candy, chocolate (dark chocolate is okay but too much), and just overall unhealthy foods like pizza

Eat lentils like beans (eat all types)

Eating healthy is really not that hard. I love food so much but if you can stick with it for 2 weeks it will get really easy.

(P.S. Use your running spikes on Tuesday's and Thursday's.... ONLY on Tuesday's and Thursday's)

1. Why are your parents so involved with your training?

2. You don't need to double to run a 4:36 mile.

3. You are too slow to run a 4:36 mile.

4. This is like your fourth thread about this. Maybe just run more and post less and go from there.