jack frost wrote:
In college I averages 60.3 for this workout with 60 sec rec. and did not get near 4:00. Ran maybe 4:06-7, but honestly never really made it my goal. I was more focused on the steeple at the time and was looking for NCAA qualifier. Ran 8:48 and was the first guy out.
No one cares.
Bannister had two workouts. he could not do these at first. he had to work down to them over about a year.
10 x 440(yds) in 59 seconds with a 220 yard jog.
1 x 1320 in 2:59 and with the feeling that he could have gone on a bit.
It helps if you can run a 1:52-53 880.
I would say:
10x400 with 30sec rest all under 60sec!!!!!
I never broke 4 but I did run 3:40. The only mile pace works I did that year (1998). They were 20x200m with 30 sec rec in 28.7 ave (ran that session twice) and 1200 (62-60-58) 400j 4x400 (58/59) 60 sec rec, 400j, 1x400 in 50.3 (also did that session twice). All other sessions were at 800m pace or quicker. I did only 2 1500m races that year 1. 3:42.61 2. 3:40.60 (37.8 last 300).
I would tend to agree that if you can run 10x400 with 60sec under 60, you'd be close to 4min shape (more so if you were an 8/15 guy than a 15/5 type).
Noah Nguyen ran 3x4x400 with 60sec then 3min rec all in 56 point ave, 6 weeks before he ran his 3:43 mile (1999). This was run on the Stanford track on a windy day....I struggled badly that day.
These are typical EYESTONE workouts for all the guys he's put under 4:00 in the last few years. Oh - the good old days... ps way to go at nationals KP
kprunner wrote:
i ran sub 4 this season, here are a few of the hard workouts i did
10x400 sub 60 (bringing the last 4-5 down to 57, 56, 55) i have teammates who cant go under 405, but can run all 10 at 60, so you need to be able to pick it up, 60 wont cut it.
800 repeats
(usually 6) started in 210, picked it up to 204 by the 6th
mile repeats
(usually 4)
started around 4:35, last one around 4:20 (i am also at altitude, so it depends on where you are training)
5 mile tempo run. this was my most common workout. did it once a week. i would start at 5 minute pace and slowly accelerate until i was around 4:40 pace a the end.
best of luck to you. i hope you can get it!
JRinaldi wrote:
Noah Nguyen ran 3x4x400 with 60sec then 3min rec all in 56 point ave, 6 weeks before he ran his 3:43 mile (1999).
Who is Noah Nguyen?
Doodlebug wrote:
JRinaldi wrote:Noah Nguyen ran 3x4x400 with 60sec then 3min rec all in 56 point ave, 6 weeks before he ran his 3:43 mile (1999).
Who is Noah Nguyen?
I believe he is the guy who came in second to El G's WR. That was a helluva race. Does anyone know what happened to Noah? How come we didn't hear anymore from him or am I living under a rock?
Noah Nguyen is the famous Vietnamese Kenyan who ran 3:44, plays football for the Dallas Comwboys and makes a mean spring roll
ne runnner wrote:
so would it be safe to say that 10x400 w/60s rest at 63 would indicate 412ish...at 65 would indicate 420ish...ect.
I think so, each time I've done that workout its averaged out to just about mile pace.
having broke 4 minutes i dont beleive that the 10 400s was the key to it, you are putting too much emphasis on one session, however what it does do is get your body to run at the desired speed in a relaxed manner, this is why some of you have said you could do the session but not the mile, the "5k guys" could maybe do the session but never feel relaxed, what im trying to say it is the manner in which the session is done, that 'will indicate if your in sub four shape. 10 400s is not a balls to the wall session. which is also why you can often run the last few faster.
to break 4 mins it first takes a good winter.
plenty of speed endurance.
a great session for this for me was...
4/5 x 1200m 3 mins rec
or a ladder 1600 , 1200.......
hard hills long and short.......
these were the sessions that helped me break the 4 min barrier and run 10 400s under 60
the hard work was in the bag already any one breaking 4 could do so without running that sesion but not without the hard speed endurance stuff.
i also think that the session isnt the best for getting you ready to break 4 as i liked to run something a little faster than race pace for a few weeks. 400s witha little longer rest or maybe 300s of 100 jog which i loved.
any way all the best.
3 * 800m with 5 mins rest all sub 1:58/59.
600 30 sec rest 600 - both 1:25/1:26.
10 -12 400s sub 60 - 200m jog rest
I have run these before i ran sub 4, and used them to predict.
Sorry Noah Ngeny...I guess that's what happens when you have 15 staff with the surname Nguyen...it gets stuck in your head.
1 1 400 Meters 59 200 jog
2 1 400 Meters 60 200 jog
3 1 400 Meters 60 200 jog
4 1 400 Meters 59 200 jog
5 1 400 Meters 58 800 jog
6 1 400 Meters 58 200 jog
7 1 400 Meters 59 200 jog
8 1 400 Meters 59 200 jog
9 1 400 Meters 58 200 jog
10 1 400 Meters 53
1986 Training - Sub 4 training
sub 4 wrote:
1 1 400 Meters 59 200 jog
2 1 400 Meters 60 200 jog
3 1 400 Meters 60 200 jog
4 1 400 Meters 59 200 jog
5 1 400 Meters 58 800 jog
6 1 400 Meters 58 200 jog
7 1 400 Meters 59 200 jog
8 1 400 Meters 59 200 jog
9 1 400 Meters 58 200 jog
10 1 400 Meters 53
http://www.running2win.com/community/view-member-running-log.asp?uk=YRAPXJGSSSYCHICKGW39YHIQAXHOZVXDCIXFGW1QUALGJZCGBEKGCNHCJWZHWPTJJAJKQU1986 Training - Sub 4 training
1 1 800 Meters 1:53 800 jog
2 1 800 Meters 1:53 800 jog
3 1 800 Meters 1:54
This isnt me btw this is mike stahrs training that got him to sub 4!
alright if you really think running a sub-4 minute mile is so easy and saying its "so simple" i would love to see you do it!
i am a sophmore in hs and my best mile time is about 4:30 and what we do is alot of 200's and 400's for speed and another day we go run about 8 miles and then do mile repeats, and thats done alot of help for me, also do alot of ab workouts, that will really help you with that.
So if I do 10x400 in 1:08 each with 60 second rest, I can run a 4:32 mile?
My coach ran 3:45 1500 and 1:48 in the 800.
He said when he was in shape to run the 3:45, he ran 20X400 in 60 flat with a 200 meter jog between the 400s.
bump
Obviously depends on whether you are more of a strength runner or a speed guy, but I think a common one for Oreon used to be (might still be) 16x200 in 30 sec with 30 sec rest. Someone correct me if Im wrong. I may have it confused.