If I want to be a good miler, what training program would you recommend?
If I want to be a good miler, what training program would you recommend?
mine.
What about for someone who already runs faster that a 4:30 mile?
my 427 is pretty damn good.
one of the fastest my division has ever seen in Oklahoma.
if your faster than that, then u wouldnt be asking for assitance on letsrun. you be sonsored and have a professional coach or something
Base Phase-Build up to at least 50mpw with 8x10 sec hill sprints after your runs on Monday and Thursday. Every Wednesday switch off between an Aerobic Threshold run and a Fartlek. Sunday Long Run.
Phase 1- Workouts on Tues and Friday, Hill sprints on Mon and Thursday. Long run Sunday. Tues workouts should start at faster than race pace work at less than 400m and total somewhere around 2.5-3mi worth of work) you should have adequate rest. example of this would be 10x200 w/ 400m rest. Friday workouts should be longer and slower with less rest. 3x3k w/ 1 min rest. this is realy going to work on your strength. each week make ur tuesday workout a little bit longer and a little bit slower and cut a little bit of rest. make your friday workouts a little bit shorter, and a little bit quicker. it should be slow drops.
Phase 2-For only about 3-5 weeks work on race pace. Tues and Fridays should have met in the middle around 1000's and now you can start doing some very specific stuff like 600 repeats at race pace w/ short rest or start doing ladders at race pace. total mileage of workouts should be around a few miles.
Phase 3-Workouts should now be a couple of miles long. one workout should be at race pace, the other should be slightly faster for some sharpening. total mileage should be about 75% of what it has been. cut out long run
1) Train as Sebastian Coe did. His workouts and method are published. or...
2) Train as Steve Scott did. He held the American record for a long time, had many sub 4 performances, and had great career staying power. or...
3) Send an email, the same one, but send separately to the coaches of Stanford, Oregon, Wisconsin, Georgetown, Michigan, etc. who have had many sub 4 milers and ask them for recommendations, whether theirs specifically, or published training methods they agree with.
Philosphically, I recommend a program that safely lets you get 100-120 miles per week for two years, then from that strength, sharpen speed for a year or two. Most runners jump over that first part to the second, wanting to regard the 60-80 they've been doing as their base.
Background info: