Best way to run sub 4

List all your other PR's so we have an idea of what your weakness might be.

60 60 60 59

800-1:53.

400-53.1

3k-8:28

8k-25:11

10k-31:55

thanks in advance for the help

Start training in heavier shoes. No matter what your wear now, their are heavier shoes. Pick up the miles per week to around 95-100. Do core streght drills.

good adviser wrote:

Start training in heavier shoes. No matter what your wear now, their are heavier shoes.

That's the worst advice ever.

fall down drunk wrote:

good adviser wrote:

Start training in heavier shoes. No matter what your wear now, their are heavier shoes.

That's the worst advice ever.

No it's not dumbass

mediocremiler410 wrote:

800-1:53.

400-53.1

3k-8:28

8k-25:11

10k-31:55

thanks in advance for the help

Try and get down to sub 1:52 for 800, sub 52 for 400m, sub 8:00 for 3k and sub 14 for 5k. If you can do all that then a four minute mile is possible. I would focus on the 400m time, try to get that down as much as you can.

from now (work up to it over a few weeks) until January, I want you to run twice a day, 6 days a week; average 90-110 miles per week. Do interval hills once a week, starting in December. Do interval miles at a park once a week, now til November. It is NOW thru January that will set up up track season. I improved from 418 to 404 after one fall and winter of high mileage. It is strength that you need more than speed. You can do all your speed work from Feb - May.

wise up.. wrote:

from now (work up to it over a few weeks) until January, I want you to run twice a day, 6 days a week; average 90-110 miles per week. Do interval hills once a week, starting in December. Do interval miles at a park once a week, now til November. It is NOW thru January that will set up up track season. I improved from 418 to 404 after one fall and winter of high mileage. It is strength that you need more than speed. You can do all your speed work from Feb - May.

best advice thus far, thank you very much

fUrCeOsNhN wrote:

mediocremiler410 wrote:

800-1:53.

400-53.1

3k-8:28

8k-25:11

10k-31:55

thanks in advance for the help

Try and get down to sub 1:52 for 800, sub 52 for 400m, sub 8:00 for 3k and sub 14 for 5k. If you can do all that then a four minute mile is possible. I would focus on the 400m time, try to get that down as much as you can.

Your ability to punch numbers into a race conversion calculator amazes us!

Periodize your year. Over the summer run some really significant volume. significant being more than youre used to not an absolute number. Get a ton of tempo work in over the fall while keeping the volume high. DO strides all the time through all phases. Have a short base phase between XC and indoor where you reach almost the peak volume of the summer. Indoors do a lot of tempos/strength type workouts. 16+400 w/ 45 sec rest... 8+400 w/1:30 rest... Lots of 5 mi+ tempo runs/800-1200 repeats that add up to over 5 mi. The last month of indoor do some sharpening work. Keep your volume moderate though all of this. Come spring you should have enough base to back off the volume/tempo work and really focus on speed. Start the fast stuff 6 weeks before your goal competition= Profit....

Running around four minute is pretty easy... FWIW, my 800 pr is 1:55. 1500m- 3:42.

Intervals, 57sec to 60sec quarter mile, jog 220 recovery, repeat six times. After full recovery, cool down with 4:50 mile run. You can increase to eight intervals after 4 weeks or so. You should be really hurting when doing the last of these intervals. Intervals as you know built strength and with it comes endurance. I'd do an all out time trial with a rabit at some point to see where you are condition wise and if you need to increase the intervals.