I've honestly tried googling for a while and searching this site, and I can't find anything -- so please don't flame me for not trying to do the research myself.
Basically, I don't care who it's from, but I just would like to see what type of workouts it takes to run a sub-4 minute mile in general.
Thank you in advance.
you can always bank on Frank - don't get injured though
Typically, a person should have a very large aerobic base that is developed by running a lot of miles. In terms of threshold running, they should be able to sustain a rapid pace over a distance of 5-10 miles. For instance, a 4:00 guy can probably run 5:00 min/mile or faster for their threshold running. The strength training provides the foundation for a great miler. There are really no secret workouts to breaking 4:00 in the mile. If a person has the god-given talent, a nice aerobic base, and adequate threshold level, a fair amount of speed should get them to 4:00. The bread and butter workout of a miler is 400 reps at a given pace. For a 4:00 guy, they might do 12 x 400 at 60. They probably also do anything from 200s to 800s at mile pace. If I recall correctly, Webb recently ran 9 x 800 at near mile pace. He went something like 2:00 down to low 1:50s. He is a freak of nature. A normal person might do 4-5 x 800 at around 2:00 pace. They will also do some 200s or 300s at a faster pace and some 800-1600s at a slightly slower pace (3k-10k pace). Hope this gives you a little insight into the 4:00 min mile. Basically, there is no secret but natural talent and extremely hard and extremely smart training.
I have run sub 4:03 twice and a 4:02 once. I have saved all my workouts from college and post onto my laptop. I will fork them over to you. The question is, what do you have to offer me? That is not a sexual sexual innuendo either.
My PR for 1500 is 3:42.1 (post college) which is near a sub 4 mile.
I was a sprinter in high school, ran 50.2 senior year.
Trained for the 800 for 4 years then moved to 1500.
Averaged less than 50 mpw and ran 3:42.9.
Averaged about 60 mpw the next 3 years and ran 3:42.1.
Peak workouts:
8X400 90sR 59s
12X400 75sR 64s, #4,#8,#12, 60, 60, 56
800, 400, 300 90sR- 1:59, 58, 42
4X400 5minR 55, 55, 55, 53
5X300 90sR, 41-38
12X200 60sR, 28s, finish in 24/25
Base Workouts:
5X1000 3minR, 2:57-2:39
16X400 75sR, 68s
3-4X mile, 4:50-4:35
Long hills, short hills, Fartleks
10-12 mile for the weekly long run
Drills, hurdle walk-overs thru the year
Anyway, there's one example
i found it easiest to run a 4 minute mile after only using the 4 minute cross training machine