What was your training like when you cracked 4:30 mile ?

I have no idea what my training was like in 9th grade, I totally forgot. Sorry.

why so rude?

25-30 mpw,

Typical weekly schedule

M: easy

T: dual meet 800 or mile

W: easy

Th: intervals, something like 8x400

F: easy

S: invitational, 1600, 800 & 4x400 leg.

S: off

Certainly wouldn't recommend training this way. I ran 16:27 in cross and ended up running 4:27 and 1:59 that spring but at the time of breaking 4:30 800 PR was 2:01. 4x400 legs 53-54.

3 mile long runs.

1 mile easy days.

8x400 was a common track workout.

Run 3000, 1500, 800, 4x400 every meet.

9:10 (3000)

4:12 (1500)

2:06

55 our 4x4 was bad.

Went out for track as hs soph, jogged 2 weeks, ran 4:30.

Before that was couch potato. Read comic books and watched TV, but no video games.

Running about 80-90mpw...lots of 400 s, 1000s, 1200s

I ran 800- 2:00, mile 4:22, 2 mile 9:22

XC season and summer base had averaged 50mpw with a peak at 65mpw. Took a few down weeks, built back up during the winter, and broke 4:30 during the indoor season, averaging 50mpw with a peak at 60mpw.

Weekly schedule:

Monday - Normal run, 7-9mi

Tuesday - Workout, repeats (400s - 1200s) with short rest

Wednesday - Recovery run, 6-8mi

Thursday - Workout, tempo or fartlek with 200s at the end

Friday - Recovery run, 6-8mi

Saturday - Off or very easy run of < 5mi

Sunday - Long run, 11-14mi

8-10 miles per day.

Once a week I did a rep workout.

8 x 200 in 32-33

Or

4 x 400 in 63-64

Or

3 x 600 in 1:40.

Otherwise I raced the distance every week.

and all the trolls check in! Lol, the funny thing is 99% of all people who frequent this form have never broke 4:30 in the mile, but 99% will claim they did.

I was 17 and running about 40-50 MPW with an absolute max of 50. My speed work consisted only of 300s and 600s with a very hard last 200m (i.e. 300 in 45 with a 17/28 split). I also did a lot of uptempo runs, something like 8 miles at 6:00 pace or faster. I would run 2 miles before school at a really easy pace a couple times a week.

It should be noted that this season my mile PR went from 4:37 to 4:20, so I broke 4:30 by a lot. Other times that spring were 2:02 for the 800m and 9:32 for the two mile.

not a clue wrote:

Went out for track as hs soph, jogged 2 weeks, ran 4:30.

Before that was couch potato. Read comic books and watched TV, but no video games.

My junior year I averaged 50 mpw with a long run of 90minutes. For me my high school moderate mileage (45-60) with a long run was ideal. Improved to a 4:12 mile junior year. No workouts other than two meets per week where I doubled 1600/800 or 1600/3200. One event I ran fast, the other event I ran to win with a very fast last 200/400 to work on a kick. In college ran much faster once I hit 65 mpw and actual track workouts.

20-25 mpw. Lots of tempo, 400s, 200s, hills. PRs prior to the meet were 2:10, 4:40, 9:58

Some of us required more training...

50-60 miles in season. 70-80 miles off season.

4:28 as a sophomore. 9:44 3200. 2:09 I think that year as well.

Did a lot of 400s in the 66-68 range.

Alan

let's see...I was in 8th grade...playing video games and eating cheetos. I started running. Run a 4:30 mile within a month.

So I guess training would be A LOT OF REST and Mortal Kombat

And since you had a beard in 8th grade, you never got faster and quit running by Junior year and played hacky sack full-time.

NJXC Guy wrote:

I was 17 and running about 40-50 MPW with an absolute max of 50. My speed work consisted only of 300s and 600s with a very hard last 200m (i.e. 300 in 45 with a 17/28 split). I also did a lot of uptempo runs, something like 8 miles at 6:00 pace or faster. I would run 2 miles before school at a really easy pace a couple times a week.

It should be noted that this season my mile PR went from 4:37 to 4:20, so I broke 4:30 by a lot. Other times that spring were 2:02 for the 800m and 9:32 for the two mile.

Man, must be something about Jersey. My mileage was slightly lower but type of work was pretty similar (as were PRs). Mileage was 35-40 from mid summer, maybe a little lower in-season for cross. Winter tended to be mostly 200s for speed just because of what snow made available (we'd run in the plowed bus pavilion).

I'm spring I think my mileage was highest and lots of workout variety. The 300s mentioned we did as 600s in say 68-32, same idea of running fast when tired, a ladder (400-800-1200-800-400 for us at 3200 pace and then cut down for the last 2 reps) and then 8x400 with 200 jog was popular. 5x200 to get in touch with speed.

Duals on Tuesdays (usually ran 1600 and 3200) and invites on Saturdays. Workouts were Tuesday and Friday, or Saturday AM if no meet.

PRs were 2:02 (but I ran a 1600 in 2:27-2:04), 4:26, 9:27, with 54 high relay split. 1600 dropped from 4:37 relay indoors.

First time breaking 4:30 was a dual meet with splits of 2:16-2:13.

Boatttt wrote:

and all the trolls check in! Lol, the funny thing is 99% of all people who frequent this form have never broke 4:30 in the mile, but 99% will claim they did.

Once again proving that I am in the 1%.

Typical days:

Dual workout: 5 - 8 mile run at whatever speed felt comfortable, lift weights

Hard days: Lots of 800 intervals at 4:30 pace, stadium steps

Speed days: 100 and 200 sprints, jumping rope, a couple of 2 mile runs to warm down

Lots of stretching and eating 4 meals a day.

In 2.5 months, put on 10 lbs and ran a 4:29.7 mile.

Junior year of high school, this was my weekly schedule

M- speed workout (200's and/or 400's)

T- mess around in the sand pits

W- speed workout (200's and/or 400's)

Th- mess around in the sand pits

F- 8min jog

S- Race

S- off

Ran 51.8, 2:01, 4:22 (1600) that year. Not exactly optimal training.