sub 4:15. how to get there.

you'll never get there... give up

first off, your 3200m time is sub-par compared to your other times. as to your mile time, there is no one activity that will gaurantee a sub-4:15 mile except running. you should be doing strength stuff like core and whatever to keep from getting hurt. besides that do more mileage, do harder workouts, really there is not much else to say without knowing more. there is no such thing as fool proof training for sub 4:15 mile. i hate to say it, but unless you did the 4:28 on minimal training, you have quite a ways to go in just a few months, so focus on the training and not on the specific time. dont race to run a certain time, race to win and let competition bring you to good times.

wrong, you don't get brought to good times. you need to live eat and breath those good times, you need to obsess about them every day, like Rupp... or else you will end up like Chris Solinksy, pretending to be hurt, because he was super uncompetitive through out the track season

I have my senior year HS training log stashed away. I ran 4:12. i will post it for you (and others) when I find it.

This is overly simplistic, but...

1) ~60mpw. Take one day super light per week (either no running or just 5 miles).

2) 2 interval-training sessions. 6 x mile, long hill repeats, 8 x 800, etc. Try to take 1:30 rest between 800s and 2:30 rest between miles. Run them a little faster than your 2-mile pace.

3) One long tempo run ~12 miles.

4) Strides after every run

5) Do what it takes to not get injured.

Get your bodyfat % down slightly as well, if that would help out. Make sure you don't have unnecessary musculature in your upper body, which hurt me in my senior year.

ok my friend, just back from the attic, I hereby give you my entire season to sub 4:15, both to help you and other youngsters, and to take a trip down memory lane for myself. I wish you the very best! train hard and have fun!

Notes: I can only find the log starting Jan 1st. I took a week off after XC in Nov and then ran steady miles and strides in Dec if I recall. Almost every night I did situps and pushups--that was about my only “extra” work.

JANUARY

M: 35min steady

T: 15min w/u + 20min hard. hurt left foot (arch & heel sore)

W: 0-hurt foot

Th: 0-hurt foot

F: 0-hurt foot

S: 0-hurt foot

Su: 0-hurt foot

M: 50min walk/jog

T: 60min steady

W: 60min steady

Th: 1mile w/u+ 7mile progression 6:40 to 5:48+ 2mile w/d

F: 50min steady

S: 20min steady+10min hard

Su: 50min steady

M: 15min w/u+ 30x100m@15-16s, start every 45s, first 15 shoes, 2nd 15 barefoot+ 15min w/d

T: 5min w/u+30min of fast straights/easy curves on grass inside track+ 15min w/d

W: 0-left foot hurts again

Th: 0-foot

F: 2mile w/u+6x800m@2:30-2:28 w/3min rec+5x100m sprint+1.5mile w/d

S: rest

Su: 65min steady

M: 15min EZ+20min tempo+6min w/d

T: 15min w/u+4x1000m@3:08-3:01 w/3min rec+15min w/d

W: 60 min steady

Th: 1mile w/u+30min fartlek+1x800m@2:16+1.5mile w/d

F: rest

S: 15min w/u+15x100m@14-15s, start every 40s+15min w/d

Su: 0-recruiting trip

FEBRUARY

M: 0- recruiting trip

T: rest

W: 60min steady

Th: 15min w/u+6x800m@2:27-2:22 w/400m jog rec+15min w/d

F: 10min EZ+20min hard tempo+10min w/d

S: 15min w/u+6x300m@41s w/ 3min jog rec+15min w/d

Su: 63min steady

M: rest

T: 8 miles steady

W: 15min w/u+4x1000m@2:59-2:56 w/ 3min rec+ 15min w/d

Th: 40min steady

F: 15min steady+15min hard+6minEZ+15min hard+5min w/d

S: RACE all-comers outdoor-1mile: 4:28

Su: 63min steady

M: 1mile w/u+5miles on track fast straights/easy curves+1 mile w/d

T: 9 miles steady

W: rest

Th: 15min w/u+5x600m@1:41-1:39 w/ 2min rec+15min w/d

F: 15min steady+15min hard+10 min w/d

S: RACE indoor 1 mile: 4:31

Su: rest

M: am: 70 min steady. pm: 10min EZ+10x100m strides+10minEZ

T: 15min w/u+6x800m@2:26-2:20 w/ 2:30 rec+15min w/d

W: 20min EZ+15min hard+8min w/d

Th: 50 min steady

F: 15min w/u+5x1200@3:43-3:36 w/ 3:30 rec+15min w/d

S: 15min steady+15min hard+5min EZ+10min hard+8min w/d

Su: 60 min steady

MARCH

M: 33min steady

T: 15min w/u+8x400m@65-64 w/ 90s rec+ 15min w/d

W: 15min w/u+5x800m@2:30 w/ 3min rec+15min w/d

Th: Dual Meet: 1600m-4:42+3200m-10:36 (EASY)

F: 60 min steady

S: 30min steady+8x500m fast on grass+15min w/d

Su:rest

M: 15min steady+25min hard+10min w/d

T: 15min w/u+3x600m@1:41-138+4x400m@61-59s+2x300m@44-42 w/ 2:30rec

W: am: 36min steady pm: 40min EZ

Th: 15min w/u+3x1200m@3:45 w/ 2min rec+15min w/d

F: am: 15min steady+15min hard+6min EZ+10min hard+6min w/d pm: 15min+strides

S: RACE: 1600m-4:23

Su: 67min steady

M: Dual Meet 1600m-4:40 800m-2:10

T: sick

W: rest

Th: Dual Meet 1600m-4:26 3200m-9:55

F: 60min steady

S: 15min w/u+5x1000m@2:59-2:58 w/ 3min rec

Su: 50min steady

M: 15min w/u+3x600m@1:44-1:38+3x400m@61,61,64s+2x300m@46-44s w/2:30 rec

T: 15min steady+15min hard+6min EZ+15min hard+20min w/d

W: 15min w/u+2x1200m@3:45 w/ 3min rec+4x100m strides+ w/d

Th: Dual Meet 1600m-4:40 800m 2:00

F: 60min EZ

S: RACE Mile 4:17

Su: 55min EZ

M: 15min w/u+4x600m@1:40-1:34+1x400m@63 w/ 3min rec + 15min w/d

T: 15min steady+15min hard+6min EZ+10min hard+15min w/d

W: am: 36min steady pm: 10min EZ+10x100m stride+10min w/d

Th: Dual Meet 3200m-9:45

F: 60min steady+ strides

S: RACE 800m 1:55

Su: 58min steady

APRIL

M: rest

T: rest

W: 15min w/u+2x600m@1:35+2x400m@64 w/ 3min rec+ w/d

Th: 15min steady+15min hard+6min EZ+5min very hard+10min w/d

F: 25min EZ

S: RACE 1600m 4:16 hurt left achilles

Su: recruiting trip

M: 55min steady

T: 25min achilles sore

W: 0-achilles

Th: 0-achilles

F: 0-achilles

S: rest

Su: 45min steady

M: 10min EZ+8x100m stride+ w/d

T: 30min steady+3x500m on grass+10min w/d

W: 46 min steady

Th: 15min w/u+3x1200m@3:45+3x800m@2:30 w/ 3min rec

F: 34min steady

S: 15min w/u+8x400m@64-61s w/90s rec+15min w/d

Su: 45min steady

M: 15min w/u+2x600m@1:36+2x400m@63+2x300m@44+200m@27s w/ 2:00min rec

T: 25min steady+4 strides

W: Dual Meet 1600m-4:35 3200m-10:00

Th: 45min steady

F: 15min steady+15min hard+10min steady+2x100m strides

S: 15min w/u+2x600m@1:37+3x400m@65-62s+300m@47s+2x200m@27s w/2:30 rec

Su: 45min steady

MAY

M: 25min EZ+2x100m strides

T: RACE League Prelim 1600m-4:29 800m-2:00

W: 40min EZ

Th: 30min EZ+2x100m srtides+10min EZ

F: RACE League Final 1600m-4:23 800m-1:56

S: 35min EZ

Su: 51min steady

M: 15min w/u+2x600m@1:37+3x400m@65-61s+2x300m@45s+200m@28s w/2min rec

T: 45min steady

W: 15min w/u+3x300m@44-42s+3x200m@27-26s w/ 2min rec +15min w/d

Th: 25min EZ+2x100m strides

F: RACE Division Prelim 1600m-4:25 800m-1:57

S: rest

Su: am: 50min EZ pm: 15min steady

M: 15min w/u+800m@2:13+2x600m@1:37+2x400m@63s w/3min rec

T: 45min EZ

W: 15min w/u+3x300m@45-43s+3x200m@28-27 w/2:30 rec +w/d

Th: 45min EZ

F: 30min steady+2x100m strides

S: RACE Division Final 1600m-4:15

Su: 50min EZ

M: 36min EZ

T: 15min w/u+600m@1:35+2x400m@60s+300m@41s w/3:30 rec + w/d

W: 15min w/u+4x200m@28-26 w/200m jog rec + w/d

Th: 30min EZ+ 2x100m strides

F: RACE State Prelim 1600m-4:15

S: 23min EZ

Su: 32min EZ

M: 15min w/u+3x400m@60-59s+300m@42s w/ 4min rec +w/d

T: 38min EZ

W: 15min w/u+4x200m@28-27s w/ 200m

Th: 25min EZ+ 2x100m strides

F: RACE State Champs 1600m-4:12

[quote]bo-jangles wrote:

I was just wondering if anyone can provide some insight to dropping my mile time. My current PR's are:

5k 15:50

3200 9:50

1600 4:28

What can I do over the winter to become a better miler and possibly go under 4:15 in track.

Bo-jangles, e-mail when you have time.

does anyone have a link to a really good set of workouts for core and strength?

I remember a video of Matt Tegenkamp showing their core routine but can't remember where now. Doesnt Jay johnson have videos availaable online?

It would be cool if we could put together a list of great web resources for all the supplemental exercises.

p.s. I also want to know how to break 4:15 too

Bump, this deserves more discussion, thanks for the training!

yeah how bout strength training links