4:08-4:20 milers, post your training before your PR

Came from the 800 side of things.

Did 3x400 all out with 8 minute recovery in spikes

4x200@mile,4x400@mile,4x200 fast

8-12x400 @mile with minute rest

3x800 @mile pace with 8 min recovery

When I ran a 3:55 1500m, I did the following:

8x500 in 1:18-19 / 2:30 rest

10x200 in 28 / 2:00 rest

1000-1600-1200-1600-1000 in 2:55-4:41-3:29-4:42-2:57 / 3:00 rest

8k in 27 min tempo (5:24/mile)

6k in 19:45 tempo (5:16/mile)

Ran 4:11 this season, more of an 800/miler type.

Week 1 - 48 miles total

2x10 min tempo with 2 min rest (5:35-5:40) + 4x200 @ mile pace (31-32)

9x300m hill (3 easy/3 medium/ 3 hard)

10mi long run (7:00 pace)

Week 2 - 43 miles total

30 min progression run (6:10 pace down to 5:35-5:40 pace)

2mile tempo (5:45 pace) [5min rest] 2000m track rep (5:10 pace - around 10k effort) [2min rest] + 1200m track (5:00 pace - around 5k effort) [2min rest] + 4x300 @ mile pace (2min rest)

10mi long run (6:56 pace)

Week 3 - 49 miles total

5x200 @ mile pace + 1/2/3/3/2/1 minutes (5:35 pace avg for 23 mins) + 600 hard on the track accelerating each 200m (1:27)

3x10min tempo with 2 min rest (5:50 - 5:30 - 5:15 pace)

11 mi long run (7:00 pace)

Week 4 - 54 miles total

3x8mins hard / 2 mins jog (avg 5:30-5:35 for the hard portions) + 4x200 @ mile pace

14x1min on/1min off (4;50-5:00 pace - around 5k effort - on the hard / 6:20 pace on the easy)

11mi long run (6:19 pace avg — last 6 miles 6:10 down to 5:28)

Week 5 - 47 miles total

4mi cutdown (6:00/5:45/5:30/5:15) + 6x400 on the track with 1min rest (70/68/67/65/64/60)

5x1600m starting at tempo pace and cutting down each rep with 1 min rest (5:20/5:14/5:09/5:03/4:54) + 300m hard in 39

9mi long run (7:15 pace)

Week 6 - 48 miles total

6x1000m with 1min rest (3:20 down to 3:07) + 4x200 @ mile pace

1600m RACE in 4:15 — after the race 25 min fartlek avg 5:55 pace

Week 7 - 42 miles total

3.5 mile tempo (6:00 cut down to 5:30 pace) + 8x300 in 51 with 100m float between in 30sec or less. (Whole thing was 3200m in 10:18)

4x3min tempo /1min easy before race + 800m race in 1:54

No long run - sick

Week 8 - 49 miles total

2x2mile tempo with 2mins rest (5:40 pace) then 6x200m Hill

3x2000m tempo (5:30pace) + 4x400 all with 1:30 rest (62/63/63/60)

9mi long run (7:06 pace)

Week 9 - 45 miles total

12 min tempo (5:30 pace) + 1600m @ 5k pace (4:48), then 800 hard (2:05)

16x400 avg 72 (started at 74, cut down to 66) with 1 min rest

10mi long run (6:42 pace - 6:20 down to 5:30 pace last 6)

Week 10 - 44 miles total

1600m Race in 4:27 / 800m Race in 1:59 + 2mile tempo in 11:00

2x1600 at 10k pace (5:11/5:09) with 3:30 rest, 2x1000m at 5k pace (3:05/3:00) with 2:30 rest, 3x400 at mile pace with 1:30 rest (64/64/60)

Week 11 - 41 miles total

- 20min tempo avg 5:28 pace + 600m in 1:30 (cutdown each 200)

Race: 4:21 in 1600 / 800 in 1:56

10 mi long run (7:15 pace)

Week 12 - 46 miles total

5x800 + 5x200 all with 2 min rest. (2:24/2:22/2:20/2:18/2:16) (27/26/27/25.9)

600/500/400/300/200 with 6min/5min/4min/3min/2min rest in 1:30/1:10/56/41/26

10 mi long run (7:10 pace)

Week 13 - 43 miles total

1600/1200/800/400 with 4min / 3min / 2min rest between in 4:40/3:30/2:13/58

Race: 1600 4:13 / 800 in 1:55

- 8.6mi long run (7:09 pace)

Week 14 - 35 miles total

10min tempo (5:15 pace) 2 sets of (300/200/150) with 300s in 48, 200s in 30, and 150s accelerate each 50m.

1600m in 4:11 (56 last lap)

I don't think that I can remember back that far!

I do know that every morning I would run 5-6 miles on my own. Afternoons were team workouts. Did a lot of interval strength workouts. Mostly miles, 1200's, 800's, and 400's in 4:50ish, 3:25, 2:08 - 2:12, and 58 - 60. I was more of a 5000 guy but did squeak out a 4:10 mile.

Lots of good training from all three responders so far to the OP.

ran 3:57 a few years ago so i’ll try to remember a few key workouts i did leading up.

7 mile tempo 5:45 down to 5:10. felt super smooth. best tempo of my life. (i hated tempos)

2 x (6 x 400m) - 1min between reps, 4min between sets. averaged 63.x first set. 61.x (high) second set. - last 2 60. and 58 mid.

probably my coach’s favorite workout (he may realize this is me from it) was: 300, 800, 800, 400, 200. rest was 3 minutes, 6 minute, 6 minutes, 1 minute

best session was 44, 2:08, 2:07, 58, 29

finally last workout before was 3 x 500m the week before and i’d come through the 4 in 61.x

doggy city wrote:

ran 3:57 a few years ago so i’ll try to remember a few key workouts i did leading up.

7 mile tempo 5:45 down to 5:10. felt super smooth. best tempo of my life. (i hated tempos)

2 x (6 x 400m) - 1min between reps, 4min between sets. averaged 63.x first set. 61.x (high) second set. - last 2 60. and 58 mid.

probably my coach’s favorite workout (he may realize this is me from it) was: 300, 800, 800, 400, 200. rest was 3 minutes, 6 minute, 6 minutes, 1 minute

best session was 44, 2:08, 2:07, 58, 29

finally last workout before was 3 x 500m the week before and i’d come through the 4 in 61.x

3:57 mile or 1500?

sorry for not specifying. 1500

Thanks! Really interesting posts!

Just took a gander at my Strava when I was around ~4:18 shape. The preceeding 3 weeks, some workouts:

5xMile 5:33, 5:26, 5:13, 5:06, 5:01

2x2mile Temp, 5:42 pace, 5:36 pace, 4x4 (77, 65, 62, 60, on path)

6x800 2:35 --> 2:24, 4x4, 72 --> 63

12 x 300 8 of them 46 or under

This is coming from a speed oriented guy. Got into a bit better shape the following month but didn't run any more meets. Good luck!

Thank you for the replies