Like many runners in the 4:05 range for the mile, I'm hoping to make this upcoming indoor season the magical SUB 4 season.
I'm going to post some of my training in hopes that others close to my PR's(1:50.x,4:03-4:07, 8:1x) will as well. Maybe we can take some ideas from each other and help each other achieve our goal!
Sunday: 14-16 mile long run
(kind of progression, starting off easy finishing the last few miles from 5:50-6:15)
Monday: 70-80min run with strides
Tuesday: Workout (Something like 8 miles @ 5:40 or 4-5x 2miles @ 10:30)
Wednesday: 70minute run w/ 8x200 or 6x300 cut down to mile pace
Thursday: Double, 2 easy 40minute runs
Friday: Workout (8x1000 @ 5k pace or 4x2k or cut down miles, cut down 800's)
Saturday: 70-80min Run w/ strides
I usually throw in 2-3 doubles of 20-30min shake outs in the morning. Core 4x a week with some light lifting 2x a week.
I'll be doing this general training outline until the end of January.
All suggestions are welcome!