I think Greg could have run 4:10.
I think Greg could have run 4:10.
runnerhwifjrod wrote:
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
Impressive! and effective...
never run 4:10 but coached a 4:07 and a bucket of 4:12-4:20s
4 weeks leading to 4:07 guy (this was mid-season):
Tue: 5x200 (1min) in 32/31/30/29/28, then 3.5mi tempo @5:30avg, then 1x600 in 1:27 (31,29,27)
Fri: 3x10min (2min rest) avg 5:40/5:28/5:18
Tue: 4mi cutdown: 5:50/5:35/5:20/5:05 + 6x400 (1min) in 68/67/66/64/62/60
Fri: 5xmile (90sec): 5:20/5:13/5:07/4:59/4:52
Tue: 3.5mi @5:28 avg +8x300on/100float (300s all 49-51 // 100 all 25-30sec) all laps between 75 and 80
Fri: 4x1k in 3:15 (1min) + 1x800 TT in 1:54 (58-56 split)
Tue: 6x1k (90sec) 3:20 cut down to 3:00 + 4x200 in 30
Sat: mile race in 4:07
Yeah I run 4:10 miles... in my dreams. sad day
Current, like within the last year, or former as in 10, 20, or 30 years ago?
Moby wrote:
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
Not really these are with huge rest's and he might be going hard hard to just hit these paces i would need to see some workouts of like 400's off 2 minutes or less rest to get a gauge of if he has underpeformed when compared to the training he has done
I was 5k-10k in college, but dipped under 3:50 for the 1500m on occasion. What helped me with almost any race was focusing on "fitness" vs. specific workouts/paces. Everyone more or less does the same stuff...short intervals, long intervals, fartleks, tempos, long runs, easy runs, hills, etc. The good runners I knew were excellent at staying consistent, recovering, and doing the "little things".
Bread and butter stuff for me:
- Quarters at mile pace w/ plenty of rest
- Tempos (6-8 miles)
- K's w/ 2-3 mins rest
- Long runs w/ some grinding (some miles 6 flatish or sub 6 pace)
Good training should look boring in my opinion.