What does it take to break 4:20?

4 laps at just less than 65 seconds per lap ought to do the trick. Give it a go and get back to me.

1:58 isn't fast enough for 4:20

If you can run 9:23 or/and 1:58 you'll make it. Start with your best summer of consistent mileage with weekly fartlek and interval work. Go compete for a top 10% finish in all of your cross country races and get your mind right about competing with those guys because they are your path to fast times in races. Stay healthy and be consistent. Hopefully your coach is helpful. Talk to them about your goals and work together.

If you can run 1:55 in the 800 prelim, I'd say you can run 4:19 the next day. Focus on even splits. I suggest 65 for the first 3 laps and you have speed, so kick it in at the end! Good luck.

The hay is in the barn. Make sure you rest between now and the state meet. Jogging and strides are enough. No more workouts.

At state I would focus on racing and not worry about splits too much, except don't do anything silly like go out in 60 for the 1600 and 54 for the 800.

You might find yourself running faster than 4:19. Two weeks before state my junior year of HS I had a 1500 PR of 4:06 (converts to 4:24 for 1600) and at state ran 3:54(converts 4:11.5 1600).

yellow wrote:

1:58 isn't fast enough for 4:20

Ha, I ran a 3:54 1500 before I broke 2 for 800.

Why run for time in a championship meet? Run for the win.

Anyhow, to break 4:20, first you need to run close to 4:20. Then torture yourself with speed work for 3 weeks, then do it. Worked for me when I was a kid.

Don't listen to what anyone says here, whatever it is they say it doesn't change your ability. Right now you've put in the workouts and it's all up to you.

Focus on your races and don't overthink. You've ran what you need to have ran, now it's all mental.

Ha! What a joke! Breaking 4:20 only requires the ability to run about a 2:01 800m. Throw in sub-9:40 3200m endurance and a runner can do it without too much effort.

marauder44 wrote:

Ha! What a joke! Breaking 4:20 only requires the ability to run about a 2:01 800m. Throw in sub-9:40 3200m endurance and a runner can do it without too much effort.

There's no a runner in 2:01 and 9:40 shape could break 4:20, I would estimate that those times would correspond to 4:26ish. Sub 4:20 shape corresponds to 1:56-1:57 for 800 and sub 9:30 for 3200

You got the speed fo sho but now u need the endurance

You have plenty of speed to break 4:20, just need the strength. What's your 3200?

Thanks for the feedback, everyone. I will just try to run for the win and will be happy with whatever time I run.

My best 5k during cross country was 15:55. I haven't run a 3200 at all this season so I don't know what my endurance is really like.

There seem to be differing opinions on the taper week before state. Some say train at the same pace but do less; others say jog and do strides. What do you think I should do?

I was 2:00 for 800 and 9:11 for 3200 when I broke 4:20.

Your typical runner would probably need to run 1:58 and 9:28.

yellow wrote:

1:58 isn't fast enough for 4:20

Bull, I ran 54, 1:59, 4:16, 9:27 (miles, not metric - 30+ years ago). It depends on the runner, and the race. No one can tell the OP how to do it without knowing him. He might be the type that needs to get in a fast race and hang on, or he might be the type that needs a slow start and a fast finish, or maybe a fast first lap, rest 2 laps, then kick it home.

My best races came with a moderate first lap, fast 2nd and 3rd lap, then hang on for all I was worth.

Everyone is different.