4:13 miler need at coach

so I assume you run unattached and not for the school team? Do you have access to an indoor facility; or do you live in a region where you can run on an outdoor track all winter? Tell us what kinds of workouts you've been doing, a typical two-week cycle this fall and what you have planned for the next couple of months. When are the races you're pointing toward? You'll get some good feedback on this board and a significant amount of nonsense, too, but if you weigh the comments and use your best instincts you'll be guided through well enough.

I live in the south and have good running weather for the winter. I ran some unattached cross races this year just to stay familier with racing. I ran 25:58 on the same course I ran 26:35 on the year before as well as 26:18 on another course that I ran 26:25 on the year before. I am not a very strong cross-country runner.

This fall I usually did 5 mile repeats with about 3:30 rest I know that is alittle long on the recovery. Usually averaged around 4:52 to 4:56. I do 10x800m once every 2 weeks with 2:30 rest in around 2:25 average, I and usually 24x400m with 1 min rest.

Didn't do a whole lot of tempos did one 8 miler at 5:35 pace and 3 cross races.

Averaged around 100 miles a week over the summer then averaged around 70 to 80 for fall. Wanting to go back to base for a few weeks then start transitioning to speed.

I would like to run really fast in early March during indoor nationals. I am in naia and the goal would be to get all-american in the mile which doesn't take more than a 4:12 or so. My goal would be to run 4:10 indoor and also lower 800 meter to around 1:53.

I have indoor and outdoor track eligibilty for the winter and spring.

Run four 62.5 laps then you will have your 4:10 its that simple.

Any reason you ran your 800s at basically the same pace as your mile repeats? Especially for someone who is more of an 8/15 guy you would think you would be running these 800s a bit faster if you are able to run your mile repeats as fast as you did. Or you were over training way too much this fall and your mile repeats were faster than they should have been.

More importantly how much are you willing to pay this coach?

This could be a great subject to talk about one day!!

mostly because betweens the 800s I took less rest than the mile repeats and did not run them as hard as I would the mile repeats.

adaquate will hunting wrote:

Any reason you ran your 800s at basically the same pace as your mile repeats? Especially for someone who is more of an 8/15 guy you would think you would be running these 800s a bit faster if you are able to run your mile repeats as fast as you did. Or you were over training way too much this fall and your mile repeats were faster than they should have been.

More importantly how much are you willing to pay this coach?

You have no idea what you are even talking about..