I'm in high school, right now running 55-60 mpw at 6:35 pace my previous PR is 4:35 I also have a PR of 1:59 in the 800 I really want to run a 4:20 mile help me out need training tips.
I'm in high school, right now running 55-60 mpw at 6:35 pace my previous PR is 4:35 I also have a PR of 1:59 in the 800 I really want to run a 4:20 mile help me out need training tips.
Step 1: run a 65 second lap
Step 2: repeat step 1
Step 3: repeat step 2
Step 4: repeat step 3
Step 5: congratulations, you have run 4:20. You may now stop running
1:59 might not be enough quickness to put down a 4:20. Might want to try the 3200 a little bit more this season.
run consistently and know what the purpose of your workout that day before you step on the track
don't be a pussy
el mastero wrote:
1:59 might not be enough quickness to put down a 4:20. Might want to try the 3200 a little bit more this season.
It usually seems like the majority of 800/1600 guys who run 2 flat are right around 4:30 for the 1600. Not that it is impossible by any means for a 2 flat guy to run 4:20, but such a runner would have to have pretty good endurance.
I've coached two runners that broke 4:20 that didn't break 2:00 in the 800. Just have a good base of 65+ mile weeks, then move into geneeral intervals in March, and specific intervals in the weeks nearing your goal race such as 4 x 400 in 63 seconds with a 400 jog in between.
Thanks for all the advice, how long should my base phase be? I've been running consistently above 50 mpw for around 6 weeks now, and have been putting a tempo in every week for about 3 weeks.
They must have been good runners because this session:
4 x 400 in 63 seconds with a 400 jog in between.
It's not the best!
I don't think you need anywhere near that kind of volume to run 4:20 off a 1:59 PR. It's great that you're doing that much, and it will probably lead you to faster times. I'd look to reduce your volume, and improve on your 6:35 tempo. A year of healthy training will lead to improvements, even if you do nothing else.
Sorry I should have clarified it better; my tempos are around 5:25 pace
I don't exactly agree with the poster who says that you should decrease your volume but improve your speed on regular runs. People often say train smarter not harder, but they interpret it their own way. Galen runs slightly sub 6:00 pace for his regular runs but the difference between his runs and your runs are he is going easy and that you have to try much harder to hit those times. Increase your volume and as you get used to running more, your speed at distance will come down. I'm not saying that you can't run 6:00 miles, I'm saying you should make it easier to do so.
Specifically for you, I'd say that you should try to increase your mileage to around 80 mpw. You've got to be in shape before the workouts are important. Then you can specifically target your workouts for a 4:20. That 1:59 means that you definitly have the capability to run a 4:20.
Good luck
Your step by step guide wrote:
Step 1: run a 65 second lap
Step 2: repeat step 1
Step 3: repeat step 2
Step 4: repeat step 3
Step 5: congratulations, you have run 4:20. You may now stop running
Bon, maintenant comment l'arrêtons-nous d'écrire?
80 mpw? He's already run 1:59, so he's got good wheels. Don't see any reason to bump to 80 mpw. A year of healthy training will easily get him to 4:20. Improving the quality of your current regimen should get you there.
Maybe slow down some of your daily runs to 7:00 minute pace. Running everything at 6:35 or faster will probably wear you out. Definitely keep up the tempo runs, and do some strides after your easy days.
8-10x 400 in 65 every two weeks, cutting the recoveries from about 90 seconds down to about 60 over several weeks.
With your sub 2 800 pace, that shouldn't be a problem as long as you don't run the first one too fast, but it is a very hard session.
Archimedes wrote:
Maybe slow down some of your daily runs to 7:00 minute pace. Running everything at 6:35 or faster will probably wear you out. Definitely keep up the tempo runs, and do some strides after your easy days.
Agree strongly with this. There is no need to do everything at 6:30 or faster. I was lucky to have had the chance to do runs with some of the best Aussie distance runners in history and was mildly surprised that I can easily keep up with them on some of their long stuff. Running everything at balls to the wall is a good way to get burnt out. Consistency is the key.
Ray wrote:
Agree strongly with this. There is no need to do everything at 6:30 or faster. I was lucky to have had the chance to do runs with some of the best Aussie distance runners in history and was mildly surprised that I can easily keep up with them on some of their long stuff. Running everything at balls to the wall is a good way to get burnt out. Consistency is the key.
But what if 6:30 is easy for him? If he slow downs to 7:00, he needs to run more mileage.
el mastero wrote:
1:59 might not be enough quickness to put down a 4:20. Might want to try the 3200 a little bit more this season.
Dude, all of our 1:59 guys couldn't break 10:30 in the 3200. You have that backwards for high school kids.
I am guessing more miles and longer tempos would be more beneficial than faster speedwork.
203 800m
416 1600m
it can be done