fastboy77 wrote:
Sub 4:10 recipe:
Tempos + Long intervals (800-1 mile) for aerobic endurance
Short intervals (200-400) for anaerobic endurance
Sprint Work (strides 80-100m, 10-15 sec hill sprints) for basic speed
Mileage (done easy) for general endurance.
Don't overthink this people!!!!!
How accurate is this? This is all the types of training you can do.
To determine whether this is accurate, you need to provide more detailed information:
Intervals: how many, what recovery (time, standing, walking, jogging - as runner feels, or a particular speed), or walking or jogging a specific distance, what speed (e.g. seconds per 400m, or relative to current or target race pace, like 1 second faster than current 1500m pace)
Mileage: probably less need to be prescriptive. But some guidance is definitely useful. Should pace be purely by feel, with no need to even know the pace? Or should a certain pace be targeted (e.g. 6:30 per mile, or 1:30-2:00 slower than 5k pace)? How much might this speed be expected to vary depending on the terrain? Or should something else be targeted, like heart rate? Similarly for distance - is it OK to cut short a run if tired? Is it better to run shorter or slower if tired, or should a runner work harder to meet targets?
You've missed out some form of strength training (weights or press ups, sit ups etc.)
Also, some drills and other exercises (bounding, hopping, jumping) and strides focusing on technique can be useful. This may be included in the warmup sometimes.