4:05 mile training

also run fast ?

tips wrote:

also run fast ?

Agree.

OP, easy mileage won't get you there.

4:05 mile? If you have to ask how to do this, I wonder if you can.

Get fast people to train with, and run fast intervals, and fairly fast distance runs.

It's similar to 4:10 training or 4:15 training except faster workouts at the same effort and probably a little bit more base mileage.

FWIW I was an 800 focused guy (who dabbled in XC) when I ran my first 4:05 mile.

Was doing ~45-50 mile weeks at the time, we were in between indoor and outdoor, so doing a little more strength work (shorter XC style workouts like 3x2k, some hills and intervals from 400-1k on the track - 3 workouts per week). Had recently "peaked" for indoors so I guess my speed carried over

A “Fast mile” is all relevant to your talent level. One person could do the perfect training and never break 5. Another could do the perfect training and never break 4:30. Another 4 and so on.

Anyways you need more speed to run a mile then say a 5k. So something like plyometrics could make you faster. That’s what Coe did on top of the reps, tempos and mileage. Things like 10 second hill sprints, box jumps...

I ran 4:03 indoors and 3:46 outdoors I did a lot of tempos and steady states during my career. It got me curious as to exactly what my training looked like back then so I got out my training leading up to those times. If your curious and want I can post what the training weeks looked like leading up to those races.

Lets see it......bump

the4:03miler wrote:I ran 4:03 indoors and 3:46 outdoors

Going from an indoor 4:03 mile to an outdoor 3:46 is a huge improvement!

Jan 12-17

Mon 6 mile steady state 34:00

Tue 16x400 70-71 60 sec recovery

Wed 7 mile training run 40 min

Thur 20 min pool jog

Fri 700,500,300 500,300,200 equal jog recovery 6-8 min between the set. 1:45,74,43,73,42,25

Sat 70 min sub 6 pace

Sun off

Jan 18-25

Mon 6 mile steady state 34 min

Tue didn’t record workout

Wed 8 miles sub 6 pace

Thur 20 min aqua jog

Fri pre meet

Sat race 4:09 season opener

Sun off

Jan 26-31

Mon 20 min am 6 steady 34 min pm

Tue 3x1600 4:32 avg 400 jog recovery in 2:00

Wed 20 am 7 miles 40 min

Thur 20 min pool

Fri 400,600,400,200 equal jog recovery 60,1:29,60,25

Sat 60 min long run. Sub 6 pace

Sun off

Feb 2-7

Mon 6 steady 34:00

Tue 4x1200 3:20-3:24 400 jog recovery 1:50-2:00

Wed 7 miles 40 min

Thur pool jog

Fri 4 mile tempo 19:37

Sat 60 min long run

Sun off

Feb 9-14

Mon 5x800 2:12 avg 2:06 last rep. 400 jog 1:50 avg

Tue easy 6

Wed 3 mile tempo 14:45

Thur pool

Fri 400,600,400,200 60,1:28,59,25

Sat 50 min

Sun off

Feb 16-21

Mon 6 steady 34:00

Tue not recorded

Wed 7 miles sub 6 min avg

Thur pool

Fri 700,500,300 500,300,200 all at 60 sec pace

Sat 70 min long run

Sun off

Feb 23-28

Mon 6 steady 34 min

Tue 5x800 2:14 avg 400 jog

Wed 7 miles 40 min

Thur pool

Fri 400,600,400,200 58,1:26,58,26

Sat easy 30

Sun off

March 2-7

Mon 6 36 min

Tue am 5x300 40-43 300 jog. 8 very hilly 42:00 pm

Wed pool

Thur pre meet

Fri 4:03

Sat easy 60 min

Sun off

I’ll look for the outdoor training. Also 3:46 was 1500

Really great stuff, haven't seen a post like this on LetsRun in awhile. I would love to see more and I am sure many others would, too.

Ditto. Thanks for sharing!

Maybe HS runners will let go of the 7-9 min/mile theory about distance runs.

Intervals seem normal enough, distance runs at 5:40 mile pace, then sub 5min/mile for a couple of runs.

yhwh wrote:

Maybe HS runners will let go of the 7-9 min/mile theory about distance runs.

Intervals seem normal enough, distance runs at 5:40 mile pace, then sub 5min/mile for a couple of runs.

An average week during this 8-week peaking phase seems to include 3 runs of 6-10 miles [at mile pace plus 45%-48% (=7:15 or 7:20/mile for 5-minute miler)]; one day of mile-pace short intervals; one day of longer intervals at 5K-10K pace; and two days off, for roughly 40-miles/week.

I think it goes without saying that a relatively low-mileage schedule with two days off for a very strong runner allows for slightly faster easy runs. Not at all evidence that high school runners should stop running 7-9 minute miles.

The Dirty Duck wrote:

An average week during this 8-week peaking phase seems to include 3 runs of 6-10 miles [at mile pace plus 45%-48% (=7:15 or 7:20/mile for 5-minute miler)]; .

The percentage argument is not one of my fav, but I don't think of 5 minute milers as part of the HS track team unless freshman or girls.

If allowing for that, then 7-7:30 per mile would be fine by your measure and I agree.

I modify my statement to 8-9 min/mile runs.

yhwh wrote:

The Dirty Duck wrote:

An average week during this 8-week peaking phase seems to include 3 runs of 6-10 miles [at mile pace plus 45%-48% (=7:15 or 7:20/mile for 5-minute miler)]; .

The percentage argument is not one of my fav, but I don't think of 5 minute milers as part of the HS track team unless freshman or girls.

If allowing for that, then 7-7:30 per mile would be fine by your measure and I agree.

I modify my statement to 8-9 min/mile runs.

9-minute mile pace would be unbearable for most runners. There's no reason to run slower 7:00 pace.

The Dirty Duck wrote:

yhwh wrote:

Maybe HS runners will let go of the 7-9 min/mile theory about distance runs.

Intervals seem normal enough, distance runs at 5:40 mile pace, then sub 5min/mile for a couple of runs.

An average week during this 8-week peaking phase seems to include 3 runs of 6-10 miles [at mile pace plus 45%-48% (=7:15 or 7:20/mile for 5-minute miler)]; one day of mile-pace short intervals; one day of longer intervals at 5K-10K pace; and two days off, for roughly 40-miles/week.

I think it goes without saying that a relatively low-mileage schedule with two days off for a very strong runner allows for slightly faster easy runs. Not at all evidence that high school runners should stop running 7-9 minute miles.

I've rarely heard of a competitive runner taking even one day off and 2 days is ridiculous. Easy over distance days are effectively a day off. Hard/easy does not mean not running every other day.

Yes, but that's the schedule that we are discussing, and it helps to explain how 4:03miler was able to handle running every run at moderate intensity or faster.

The Dirty Duck wrote:

Yes, but that's the schedule that we are discussing, and it helps to explain how 4:03miler was able to handle running every run at moderate intensity or faster.

It's absolutely not necessary to take 2 days off. If 4:03 ran that fast off of his posted training regime, he wasted 3:50 talent.

March 9-14

Mon 6x1k 2:50 avg 400 jog 2:00

Tue easy 4 had to travel for something

Wed 6 steady 33:30

Thur pool

Fri 6 miles 35 min

Sat small track meet day. 400,600,400,200 59,1:25,57,25 couple hours later ran controlled 5k 14:34

Sun off

March 16-21

Mon 6 steady 33:00

Tue 4x1200 3:21 avg 400 jog recovery 2:00 min

Wed 50 min sub 6 avg

Thur pool+ 20 min easy run

Fri 400-600-400-200@ 60 pace

Sat 10 miles

Sun off

March 23-29

Mon 6 steady 32:30

Tue 4x300 43-44 300 jog

Wed easy 4

Thur fly to meet shakeout when we get there

Fri race 3:46 1500

Sat travel all day

Sun shakeout