Coach said all that is missing from me getting a pr is mental and not physical?

Try to take the lead or NOT sit and let others do the "work". Just think of the feelings that'll happen if/when you set a good PR. I've seen too many people capable of running fast fast times but they prefer to sit on other people and run slow times and finish with way too much. Just start pushing the pace, don't worry about the clock.

What kind of workouts should put you in the 4:40s?

YouAintMoFarah wrote:

Try to take the lead or NOT sit and let others do the "work". Just think of the feelings that'll happen if/when you set a good PR. I've seen too many people capable of running fast fast times but they prefer to sit on other people and run slow times and finish with way too much. Just start pushing the pace, don't worry about the clock.

Thanks! Im going to try that at my next race.

Mentality>Physicality

There's no way a 4:40-4:49 runner has a bad day and runs in the 5:20s. Consider slowing down your training paces. Your workouts will feel a lot easier thus boosting your confidence and leaving you feeling fresh for race day.

Step 1, work on breaking 5:20. Step 2, work on breaking 5:10. Step 3, work on sub 5.

How does your warm up change between workouts and races? Some runners need a lot more warm up to race than others.

notsotoughmentalrunner wrote:

Hey! So I have had a bunch of races this past month were I didn't do as great as I thought (5:20, 5:30, 5:25) for the mile even though my workouts should put me at 4:40's.

...

Before my races I usually:

..

- imagine were I should be (middle of the pack so I can make a move)

..

During the race I usually stay behind a few guys to make my move but then they make a move and I try to make another move but I can't seem to catch up then I have a better than ever kick (too much at the end)

Any thoughts?

If you are truly in condition to run in the 4:40s, then there is no good reason for you to be spending most of the race behind guys who are thirty seconds slower. Forget about waiting to "make your move." Just pick a target finish time and try to run close to even splits. If your target time turns out to be a little too optimistic, you may slow a bit toward the end, and you may even get passed by a couple of guys, but that's better than saving your energy for a spectacular finish after you're already a hundred meters or more behind where you should be.

may be many things wrote:

What kind of workouts should put you in the 4:40s?

Warm up, drills

1x1 Mile, 4:49.99 or faster (full recovery)

Cool down

Stop being a pu$$y. You're running your miles at your 2 mile goal pace. Come on now...

Dude, don't run anyone else's race. Run your own race. Be CONFIDENT in your ability to run in the 4:40s and treat your races as just another workout. It's normal to be nervous, just don't let it get to you. If you have been able to run 4:40s, there should be no reason why you can't do it again.

The part that I think could be a mistake by the OP's racing could be how he visions his race beforehand. For some people it works, others it doesn't. Next race try going to the line blank minded with simply confidence that you can run with anyone and faster. Don't overthink the race. Before these so called 4:40 mile indicator workouts, you probably are either doing it off of confidence or because your coach is right there telling you exactly what to do. Just think of it as a workout and don't worry. Take the pressure off of yourself.

do you love the hunt???