Hello everyone, I am looking to go sub 4:30 for the mile. My best right now is 4:37 but the thing is I ran 2 pr’s in a row with no competition blowing out the competitors by 200 meters. My problem seems to be I can do a 66, then it slows down to a 72 then 73, and then I finish in 66 again. I significantly slow down for the 2nd and 3rd lap. What can I do to not slow down as much while not totally burning myself out? Do I just need competition? Thanks.
Run a race with kids that run 4:25-4:29
Maybe be a bit conservative first lap then get up with them, when the third lap hits think "400 to go and I'm done" once the third lap is over you will have more energy than you realize for that last lap
Cook it and beat them, you beat a 4:29 kid and you should run 4:28
Maybe some longer reps in practice?
600s with
68 400m as even as possible, pick it up slightly next 200 for 1:40-1:41 total for the 600m
Same thing for a 700
500 in 1:25 then pick it up for 200 for a 1:57-1:58 total for 700m
I’d use these rep lengths and do something like:
3 x (600, 600, 400) 45 seconds between reps and 5:00 between sets
Or
3 x (700, 500, 300) 45 seconds between reps and 5:00 between sets