I'm hoping to run a 4:15 mile this Sunday and was curious to know what you guys think I'd run based off of the last few weeks. For a bit of background, I am a 27 year old male and I run about 40-50 mpw.
7/31 4:20.6 mile (PR)
8/11 8x800 w/2:00 rest
2:27 2:26 2:23 2:21 2:20 2:18 2:19
2:14
8/18 2:01 solo 800m
8/25 1:59 800 (PR) (am)
16x400 @ 71-72 w/100m jog (pm)
9/6 15:30 5k (PR)
Also ran 3x400, 2x300, and 2x200 w/ 1 min rest this morning. 63, 49, 30 respectively.
It's possible to run 4:15 but it doesn't seem like you have a lot of workouts at that specifc pace or just faster than. Going from 4:20 to 4:15 is a big jump but I have seen it done of course. Good luck. Let us know. My guess would be a small pr like 4:18.
Other options wrote:
It's possible to run 4:15 but it doesn't seem like you have a lot of workouts at that specifc pace or just faster than. Going from 4:20 to 4:15 is a big jump but I have seen it done of course. Good luck. Let us know. My guess would be a small pr like 4:18.
This guy is right, go for the classic 10 quarters with 90 second rest (in your case) 63 high per rep
MilerSK wrote:
Also ran 3x400, 2x300, and 2x200 w/ 1 min rest this morning. 63, 49, 30 respectively.
What was your goal in this workout? Seems odd unless you were not feeling well.
63sec 400m = 4:12 1600m pace
49sec 300m = 4:21.2 1600m pace
30sec 200m = 4:00 1600m pace
In any case, it seems like you have not been concentrating on any one event. This tends to result performances that aren't quite as good as they could be. Best of luck though!
Agree with these posts. Unless you're training for strength and will sharpen later, 16 x 400 @ 70 not gonna do much good. Your legs and lungs are going to revolt when you go through 800 @ 2:07. Get more reps @ goal race pace or faster than - even if it's only 300s. Nice 4:20 btw.
Toasted wrote:
Other options wrote:It's possible to run 4:15 but it doesn't seem like you have a lot of workouts at that specifc pace or just faster than. Going from 4:20 to 4:15 is a big jump but I have seen it done of course. Good luck. Let us know. My guess would be a small pr like 4:18.
This guy is right, go for the classic 10 quarters with 90 second rest (in your case) 63 high per rep
Well my speed is usually pretty decent, so yeah I was working on strength for a little while. I tend to be a bit of a selfish runner, wanting PRs in all distances I've raced this year (and already have), but I've really wanted to crack 4:20 for a long time. I feel like I'm in much better shape than I was in July, but we'll see what happens!
try 3x800 @2:07-2:08 w/800m jog in 4:00-4:20
I don't think though that 1:59 and 15:30 indicate that you're in 4:15 shape
I ended up with 4:23. Obviously far from what I wanted, but it happens. Bounced back with a 8:40ish 3k yesterday and gearing up for a 5k this Sunday, followed by one Mo' (had do say it, sorry) Mile race the following Sunday. I know it's a lot of racing, but the mile will be my last race of the year, and my last chance to break 4:20. Any advice?
where is your next mile race? I have same goal
The Navy Mile in DC on October 4th
sweet see you there. I ran 4:23 and 4:25 so far
Last workout
3 x (4 x 200 with 30sec rest)
two lap jog (8min) between sets
30,29,29,30
29,30,30,30
30,30,30,30
I'd imagine that you signed up for the elite heat?
yes. Trying for sub 4:20
Name? We should meet for a warm up.
Yeah I agree with most of the posts, you haven't done enough fast paced workouts to get your leg speed where it needs to be. 15:30 5K is okay but coupled with a 1:59 800 shows a definite lack of speed and endurance to run 4:15. The fact that you ran only low 4:20s shows this precisely.
I'd work on hitting some fast 200s at 800 pace and 400s at 64 seconds or faster. I'd also add some sprints/strides after your runs a few times this week to work on leg turnover. At this point you aren't going to improve your endurance in such a short amount of time so I'd try to work on speed and leg turnover as much as possible.
I'm aware that I won't run 4:15 at this point, I'm just trying to dip under 4:20. It's been my main goal for the year, I was just getting a bit greedy.
Also, the 15:30 5k was ran while I was sick, overworked, and sleep deprived, so I'm confident that I'm capable of running a bit faster.
Tuesday's workout: 4x400m w/ 90 sec rest 59, 62, 62, 61; 2 min rest then 4x200m w/ 1 min rest 29, 29, 29, 26
dam thats good sub 4:20 possible if run 3:12-3:15 through 1200
Ill try one of these two workouts this saturday
7 x 400 with 90/75/60/45/30/15sec rest at 64-65
or
X x 400 @ 64-65 with 1 min rest (as many as I can do at 64-65)
I have a lot more strength than you but you have way more speed.