Any 4:10 milers on this forum?

The same as 4:00 and 4:20 training

Just at 4:10 fitness

They do their race pace work 62.5 sec a 400 etc

There’s no magic to it just fitness let’s you run those workouts

8:20 miler here

If you want i can upload my schedule ?

You can divide all the times by 2

Go for it

What components though? Can you please list them?

Will post my log. 1500m was not the focus for me, as I was a 5000m, Steepler, but ran 4:12 indoors before breaking through outdoors to 13:54. My coach gave stuff like 4 x 1600m in 4:20 with 5-6 min rest. 6 x 1200m in 3:12 with big rest.

Yup. My training kinda sucks though. Kinda suprised I've ran 4:10

410milerselite wrote:

What components though? Can you please list them?

It's mostly fast repeats 10 X 400 at 2:30 with plenty of rest

A supermarket component involving resistance training with the trolley

At that point it’s really no longer a one size fits all for training.

Some 4:10 guys run 35-40 mpw and hammer race pace intervals, others do lots of tempo work, strides and 65-70 mpw. For most it’s somewhere in the middle.

God of Wine wrote:

Will post my log. 1500m was not the focus for me, as I was a 5000m, Steepler, but ran 4:12 indoors before breaking through outdoors to 13:54. My coach gave stuff like 4 x 1600m in 4:20 with 5-6 min rest. 6 x 1200m in 3:12 with big rest.

if you ran those workouts, you should have been a 4:00 runner or faster

Well, I was nowhere near that. My best short distance result was indoors DMR Conference win in the 1200m with a 3:03.8 split. My coach said I always looked like I was redlining at mile pace. My teammate was a 4:02 guy and he looked like he would jog 58s while I'd be all-out. Caveat, this was pre-2010, so pre-super spikes, if that makes a difference to you.

Pre super spikes means nothing

You overtrained dude, 4:20 miles for a 4:12

Any 400s or 800s workouts? If so what were the details

I was thinking 400s once a week and then either 800, 1200s, or 1600s the other day; rotating amongst. That's two quality strength workouts a week. Sprinkle in some 100m strides/sprints after mileage for top speed and BAM!

Alright, I did a workout on a day I wasn't feeling amazing, and I also was all alone because I had work at practice time.

7* 200,400 with 200 jog in-between (no walking) and then 1 lap jog after the 400

32, 67

32, 64

30, 63

29, 62

29, 60

29, 60

29, 61

At 4500', which really only affected recovery

Officialdb wrote:

My training kinda sucks though. Kinda suprised I've ran 4:10

Your training is better than your grammar.

I ran 3:49 for 1500 which is around a 4:07-4:08 mile. My training mostly consisted of a Tuesday/Wednesday speed session (150s, 200s, 300s, 400s, or fartleks and hill repeats during the base phase) and a Friday/Saturday strength session (800s, 1ks, 1200s, miles, tempos, fartleks). We would do about 80-85 mpw during xc, 70-75 during indoor, and 60-65 during outdoor with a small taper at the end of each season. We would do a rough periodization where over the summer, our speed sessions would be 3k or 5k pace and our strength sessions would be threshold or marathon pace, and both sessions would slowly get faster until by the outdoor season the speed sessions would be at 1500 pace or faster (mostly faster) and the strength sessions would usually be at 3k or 5k pace. We would also include one rest day every week (maximum 60 minutes and run really easy) and one rest week every month (10-15 miles less and easy workouts).

This is in French but I think you can understand some of the training sessions by just looking at the numbers. This is geared to runners who is to run 354 in the 1500 m which is equal to a mile time of 4:12 approx

I love 150s for speed...what was the workout? As in how many, what recovery, effort level, etc.

I actually did it as an 18 year old in high school (converted from 4:09.08 1600m) and then never got close again in college after injuries eventually got the best of me. Everyone is different as others have said. Some people do it with 70 miles per week and tempo work, others run 30 miles per week and hammer speed. I was a mix. I generally ran about 50 miles per week. Here’s a snapshot of an actually training week I did around the time I ran 4:10.

M: am: 20 min run. Pm: 10x400 60 second rest starting in 64 and finishing in 59

Tu: short run then 8x Hill sprints not timed

W: 45 min run

Th: 45 min run

F: 2x(400, 600, 200) at something like 62, 1:33, 30

Sa: 30 min run

Su: 70 min run usually at a good clip

Hope that helps