Just wondering if anyone out there had any suggestions in getting an edge in trying to run faster than 4 minutes in the mile. Here are my times in some other events, let me know if you think I can run under 4 or not. I have run 50.3 in the 800, and 1:52 in the 800, 3:51 in the 1500 and too many 4:10's. I platued a bit in the mile...want to get under 4. I am under no false impression that 10 seconds is a lot of time...but give me some suggestions or feed back.
wannabe
Obvious: Everyone has different advice that may or may not work. There are many ways to skin a cat.
Less Obvious: What helped with a big breakthrough for me was learning to relax at an advanced speed. I achieved this with many 800's at pace, and 1000/1200's at pace through the 800, then picking it up(4-5 in a session with 3-5 minutes rest). I did this until the first 800 became mundane and it became only an 800 meter grind in races. this strength combined with continual work on raw speed (:24-:25 200's)& 300's, get in the right race and who knows? Go for it! Stay focused & constantly visualize your goal. Good Luck!
Run 50 seconds at 400m, and 12k in 38 minutes.
Then you have sub-4
don't train like "most think" a miler should train.
Train for strength and endurance. Much like a 10k guy.
Most guys I know who fancy themselves milers are woefully undertraining.
You would be surprised how little speed you have to do to keep your speed but, how much you have to do to build your strength.
You can try looking at this detailed discription of El G's training, might give you some ideas.
I agree.
who would have thought el-g is training like a 10k guy (even some of his strength and plyo training would kill khannouchi in the bull's eye) while paula logging over than 300miles/week?
karangasem.
GET A GOOD COACH!!!!
if you're really serious about breaking 4 and are questioning your trainig then it is time to get a coach! (or a better coach who you can believe in)
your times are good enough that you should stop messing around with a program that you are unsure of
The good coach helps out a lot. It also helps to decide if you just want to be able to run a sub-4 mile or if you want to be in "championship form." I have seen coaches that can get a guy to run 4:00 early in indoor season, but then when it comes to outdoor, they can barely break 4:00 in the 1500 because they are so burnt. Strength is a must. You won't lose your speed by doing long runs of 15-18 miles (or even more).
what is a good coach actually?
-the one who gives all the details and thumbnails of your schedule the whole year, every pace details.
OR
-the one who refuses to tell you what's on next week. He'll tell you what to do today on the spot that very moment before you run. He claims it does good to your mental as you wont be thinking about what you gonna do today and tomorrow.
?
karangasem.
The one who knows what he is doing.
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