What does it take for a 4:25 mile? i hit 4:38 last year, down from 5 flat and off of maybe 35 miles a week, if that. Now i've got all winter to train and i'm wondering where i need to be by the start of track to hit the 4:25. my plan now is to build to 70 mpw, average pace at around maybe 6:40 and inserting a few speed workouts as needed. anyone remember what they were doing when they were running around those times?
Geoffery?? Is that you???
you are on the right path, doing 70 mpw as your base work this fall and winter. as you transition into track season, do some interval hill training. then as you do your twice weekly interval workouts during track season, just try to improve a little bit every couple of weeks, til you are ready to hit your peak later in season.
last spring when i was ran a 4:06 in the 1500 in March, i was running about 50 miles per week.
one week before the race i did a 5k time trial on the track in 16:38. two weeks before the race i did 4x800 w/ 2:30 recovery jog in 2:17-2:18. and 7 weeks before the race i did a 6 mile tempo in 30:08.
that should give you a rough idea where i was. i know we are all different people and have different bodies so this dosnt mean too much. but you asked what i was doing when i ran around that time.
hope this helps.
You ran a 6 mile tempo 20 seconds per mile faster than a 5k time trial? Balla!
oh yeah. most of the other days when i ran i was only doing fartleks or continuous running. i also did an indoor mile race 5 weeks before the race where i hit 4:27.
i was also doing long runs of about 10 miles every other week or so at 6:40/mile.
my bad. i meant to say i did it in 33:08.
thanks for pointing that out, i was dreaming.
possible, that mileage sounds like too much of a jump though, and that pace too fast- just make sure your workouts are hard and your easy days easy (over 7 pace definately)
I went from a 4 39 at the end of two outdoors ago to a 4 18 the end last season, so it can happen
I was only training 35-37 miles per week average btw, the big difference was just consistency, I quite soccer and took up xc that year, so training year round definitely helps
Basically, stay healthy, keep training maybe a little more volume, and it'll come
Run 5 seconds faster than 4:30