Post workouts that should equate to a 4:15 mile

8-10 x 400m in 63 with 1:1 rest...

But seriously, there is a range of possible answers to this that will depend on your speed vs strength background, your training around the workout, your mentality towards working out vs racing, etc. Just try to go out in 2:08 through 809 and see what happens!

Ryun: Run that way, come back, repeat 100000000 times...

Virin: Give blood, take nap, wake up, get blood back, shiver...

Ovett: See Virin.

Bekele: Find an Italian in Ethiopia.

Komen: Find an Italian in Kenya.

Rudisha: Find Friar Tuck in Iten. Pray.

Mo and Genzebe: Walk to Jama Aden's house. Done.

Rupp and Laura Muir: Massage and make-out time w/ Saladbar.

Kipchoge: Run that way, come back, repeat 100000000 times...

Best Non-Sprinters of All Time wrote:

Ryun: Run that way, come back, repeat 100000000 times...

Virin: Give blood, take nap, wake up, get blood back, shiver...

Ovett: See Virin.

Bekele: Find an Italian in Ethiopia.

Komen: Find an Italian in Kenya.

Rudisha: Find Friar Tuck in Iten. Pray.

Mo and Genzebe: Walk to Jama Aden's house. Done.

Rupp and Laura Muir: Massage and make-out time w/ Saladbar.

Kipchoge: Run that way, come back, repeat 100000000 times...

0/10

8-10 x 400m with 1' rest is the classic workout I agree.

Best Non-Sprinters of All Time wrote:

Ryun: Run that way, come back, repeat 100000000 times...

Virin: Give blood, take nap, wake up, get blood back, shiver...

Ovett: See Virin.

Bekele: Find an Italian in Ethiopia.

Komen: Find an Italian in Kenya.

Rudisha: Find Friar Tuck in Iten. Pray.

Mo and Genzebe: Walk to Jama Aden's house. Done.

Rupp and Laura Muir: Massage and make-out time w/ Saladbar.

Kipchoge: Run that way, come back, repeat 100000000 times...

My goodness, at least spell the names correctly. It makes you look like more of an idiot than you she easy are. Kind of the cherry on top, if you will.

Wear your helmet,window licker wrote:

My goodness, at least spell the names correctly. It makes you look like more of an idiot than you she easy are. Kind of the cherry on top, if you will.

From the guy who writes "you she easy are." OK, buddy.

4*400 in 63 with no recovery.

Stegosaurus wrote:

8-10 x 400m in 63 with 1:1 rest...

But seriously, there is a range of possible answers to this that will depend on your speed vs strength background, your training around the workout, your mentality towards working out vs racing, etc. Just try to go out in 2:08 through 809 and see what happens!

For me I had to get 10 in 62.xx w/ 1:1 rest before I was ready to run 4:15, but maybe that's because I was an 800m guy.

george oscar bluth wrote:

Stegosaurus wrote:

8-10 x 400m in 63 with 1:1 rest...

But seriously, there is a range of possible answers to this that will depend on your speed vs strength background, your training around the workout, your mentality towards working out vs racing, etc. Just try to go out in 2:08 through 809 and see what happens!

For me I had to get 10 in 62.xx w/ 1:1 rest before I was ready to run 4:15, but maybe that's because I was an 800m guy.

Shit I couldn't touch that when I was in 4:15 shape and I'm def not a 3k/5k guy. I always thought that 8-10x400 w/1min rest at mile pace was way too tough of a session and wouldn't really indicate anything.

2 x 800m in 2:07.5 with 0:00 rest.

1200 - sub 3:15

800 - 2:07

600 - 1:35

400 - 55

Each with full rest.

8 x 400 @63 with a minute rest is great, but if you can't do a 1200 at close to race pace it isn't going to happen.

Maybe 2-3 times a season

Thanks all - I do 400 repeats, though my rest is typically a 400m jog. When you say 1:1 I assume you're talking about time...so 63 on 63 off?

Impossible question to answer. When I first did this I had done absolutely zero training on the track in my life, but lots of tempo running, hill reps, (hard) fartlek, and races over 800-1500. I went faster a few years later by introducing track work. 2x1000 with 7 mins rest equated to the speed I could run over 1500

Go do a time trial, by yourself, no teammates, pacemakers, cheerleaders or friends watching at all. If you are at 4:25 or better, you have a shot of at 4.15.