Workouts/Indicators for Sub 4:30 Mile

A good predictor for me was doing 8-10x400m w/ 1 min. rests. I have found my average 400 for this wo was really close to my mile pace. You should not be trashed after this workout.

What do your coach think you should run?

Here are two workouts I did before my first sub-4:30 (4:25)

1x 1200 in 3:27, 3 minutes rest, 8x200 with 200 jog recovery in 30-21-30-29-29-29-29-27

2x 500 with 2 min. rest in 1:25(68 at the quarter), 1:20 (64), 3 min rest, then 3 x400 in 63-63-63 w/90 sec. rest, 3 min rest, then 8x200 w/200 jog rest in 29-29-29-28-28-29-29-28.

Low IQ is right on track. I have found that whatever I can do 8 x 400m with a one minute rest equates to my mile race pace. This worked for me in my teens all the way throgh nowin my 50s and works for athletes I coach from high school age through their sixties.

Trailrunnergary wrote:

Low IQ is right on track. I have found that whatever I can do 8 x 400m with a one minute rest equates to my mile race pace. This worked for me in my teens all the way throgh nowin my 50s and works for athletes I coach from high school age through their sixties.

Are the rests active (jogging) or inactive?

In high school and college it was a 200m jog at 8:00 mile pace. As I got older it transitioned to a walk back for maybe 50 meters and then a jog into the next one. Sometimes in the heat of the summer I find myself doing more walking and drinking water.

Trailrunnergary wrote:

In high school and college it was a 200m jog at 8:00 mile pace. As I got older it transitioned to a walk back for maybe 50 meters and then a jog into the next one. Sometimes in the heat of the summer I find myself doing more walking and drinking water.

i've found similar success using trailrunnergary's techniques. i would recommend, however, double-shots of vodka after every interval of time at which you are aiming (for example, in your case toss one back every 4 minutes and 29 seconds). this BAC-heavy type of conditioning should prepare your body for the type of physical setbacks it would incur during the course of a high-intensity race like the mile. additionally, the plastic bottles favored by sterling won't break once you become too impaired to keep a hold on them while performing the workout. follow with strides.

Before I broke 4:30 for the first time (ran 4:28 for 1600), I did this workout about 5 days before:

3 sets of 800-200-200 with jog rest equal to the distance you just ran

800s were at mile pace (2:15)

first 200 was mile pace (33.75)

second 200 is 800 race pace (29-30 for me, you might be faster)

My splits in the workout were:

2:16.8, 35.0, 29.5,

2:18.7, 33.2, 30.8,

2:14.0, 32.3, 29.0

You shouldn't feel all out, but it should be pretty tough. I was trying to make sure I didn't run the 200s too fast because the only really tough part is the 800s. As you can see, I was off on the 2nd 800, but I came back on the last one.

Also, sometimes it pays to keep a training log.

How old are you and what do your coach think?

Speed workouts are overrated.

I ran a 4:22 1600 meter while doing cross country. I think it depends on if you are a strength runner or speed runner. I doubt I could have done 65-66 repeats at the time without being dead but my strength was amazing at the time.

- 33s and even 32s need to feel very comfortable - something for this is 16-20x200 @ 33 or 10x300 @ 49
- Need aerobic strength: I prefer CV and light-ish VO2 work over tempos for track (too slow). 8x1k @ 8k effort, 90s rest (probably ~3:20) is good, or 600s in 1:48 ± 2s
- Need leg speed (800): 29s and 30s need to feel comfortable. So, do something like 8x200 in 29-30 off 60s rest

I actually didn't break 4:30 until I was in 8:30 shape, when I broke it in my race. However, I ran 4:15 off of slightly faster training (just 2s faster per each 200 for mile work, and 1s faster for 800 work)

What was the rest in between sets and reps