1200m in 3:00-3:05
3 min rest
4 x 400m in 58-59 w/ 60 sec rest
1200m in 3:00-3:05
3 min rest
4 x 400m in 58-59 w/ 60 sec rest
yeah, it's all in the strength/speed balance. 25 years ago, I ran 10 x 400 in 57-59 with 200 jog 3 times during the season when I hit my PR of 4:07.
In retrospect, I needed more miles and more tempo work.
To do it indoors you need to be able to jog around the block without stopping.
Tonight i ran 10x400m off 60sec recovs
9 @60's and the 10th in 56.8
I don't think i'm in any better shape than 3:52 for 1500m (Sorry I'm a Brit so don't run the mile).
My last race was a 1:55.1 then 1:52.2 800m front running gun to tape with about 3 hours between. This was 5 weeks ago now and I just maintained fitness with 7-8miles every 2-3days easy/steady running.
I felt so surprised with tonights session!
!ill run a 1500m in about 3 weeks. With some speed work and more sessions like this i'm excited to see what numbers flash up!
Rudi
Hey with the 10*400 workout which seems to be a pretty good indicator of mile prospects is this done with a standing or rolling start???
It might seem a bit pedantic but when you are running at 59sec pace/400 the acceleration phase eats up quite a bit of time and energy for subsequent reps. Cheers.
So anyone who has personally trained with sub 4 minute milers who could clarify this??
I trained with 3 guys who all ran 4:00, 4:01, and 3:58 the same year. We always did rolling starts. The big key in my opinion was putting in the miles in the off days, and being able to train at a CONSISTENT level each day. Some guys can hammer for one day, then the next day are doing the sprinter shuffle for 8 miles.
Another key was we always got faster. Say we were doing 5x800 w/300 rest, we may start at 2:12, but the deal was you cut exactly 3 seconds off every interval. That means the last one is going down in 2 flat give or take a half second. When you're body learns that it gets yelled at for going to fast as well as going too slow, you start being able to judge pace a whole lot better.
My favortie quote from coach, when talking about running under four, was the following
"Can you run a 200 in 30?"
"Yes Coach"
"Can you run two of those back to back?"
"Yes Coach"
"Can you run an 800 2 minutes?"
"Yes coach?"
"Then it should be pretty f***ing easy to run two of those, shouldn't it?"
If you look at it that way, it's only 8 200s in 30 seconds, with the last one a little faster. You can do that, can't you?
@ Did train with a sub 4: did you run at American? Sounds alot like centro's style (and I think there were 3 guys around that quality there at the same time)
And that quote is spot on what Centrowitz would say
A good one would be 2x1000m in 2:32 with 5 minute rest
Or 1000m in 2:29, 3 minute rest, 600m in 1:25
8 x 400 in 59. 200 jog recovery.
one lap in 60 seconds
one lap in 120 seconds
repeat 9 times
Easier said than done.Obviously some guys could do 1:59 for800.But only a very small percentage of those can do sub4mile.
Did train with a sub 4 wrote:
I trained with 3 guys who all ran 4:00, 4:01, and 3:58 the same year. We always did rolling starts. The big key in my opinion was putting in the miles in the off days, and being able to train at a CONSISTENT level each day. Some guys can hammer for one day, then the next day are doing the sprinter shuffle for 8 miles.
Another key was we always got faster. Say we were doing 5x800 w/300 rest, we may start at 2:12, but the deal was you cut exactly 3 seconds off every interval. That means the last one is going down in 2 flat give or take a half second. When you're body learns that it gets yelled at for going to fast as well as going too slow, you start being able to judge pace a whole lot better.
My favortie quote from coach, when talking about running under four, was the following
"Can you run a 200 in 30?"
"Yes Coach"
"Can you run two of those back to back?"
"Yes Coach"
"Can you run an 800 2 minutes?"
"Yes coach?"
"Then it should be pretty f***ing easy to run two of those, shouldn't it?"
If you look at it that way, it's only 8 200s in 30 seconds, with the last one a little faster. You can do that, can't you?
I think the point that some posters are making is that no one workout means a great deal in terms of racing performance. Whatever the distance you need a balanced programme that covers all the demands of that distance.
Also, if you do a particular session often enough you will become very good at doing that session. This will not necessarily lead to improved racing performances. So, if you repeat the 10x400 with 1 minute recovery session often enough you probably could get the times down to 60 seconds or below - but that would not mean you could break 4:00 unless the training over the preceding months (years?) has included all the stuff we all know has to be part of training for the mile.
mark b wrote:
I think the point that some posters are making is that no one workout means a great deal in terms of racing performance. Whatever the distance you need a balanced programme that covers all the demands of that distance.
Also, if you do a particular session often enough you will become very good at doing that session. This will not necessarily lead to improved racing performances. So, if you repeat the 10x400 with 1 minute recovery session often enough you probably could get the times down to 60 seconds or below - but that would not mean you could break 4:00 unless the training over the preceding months (years?) has included all the stuff we all know has to be part of training for the mile.
Not a sub 4 guy, but I will say that I've never been able to run 10x400 w/60sec rest at mile pace. I can run 6-8@mile pace then slow down by 1-2sec. I've always thought this workout was overkill. For what it's worth I'm an 8/15 guy more than a 15/5k guy.