I'v recently run a marathon in 2:59 and a 2.5 mile training race on my own in 13:55 (5:37 min/mile). I've got a 4 mile race coming up in one month, and would like to do it in at least 5:37 min/mile pace. How do you recommend me to train for it, except trying to loose a pound or two?
How about 4 x 1 mile at race pace with 60 sec jogging, three times a week?
How many mpw do you normally run?
You obviously have a good base after training for the marathon. Not much to do in a month, easier basic training including some threshold-10k pace workouts for maintenance. If you lack on speed which could easily be the case after the marathon, then some fast sprints/strides could improve your leg turnover and overall running efficiency. Make sure that you go easy on your easy runs, especially at this time. A couple of under distance races or time trials could be also helpful. Can you go close to or sub 3min/1000m, or run the mile ~30sec or more faster than your 4 mile goal pace?
Why not 1 km/mile intervals at VO2 max, would that do more harm than good?
4mileRace wrote:
Why not 1 km/mile intervals at VO2 max, would that do more harm than good?
Why not, but you will better target both the VO2max and a high leg turnover by higher pace, and a good mix of aerobic-anaerobic power work that you probably lack. But either way, do what you think is best for you, if you afraid injuries after faster pace workouts or so...
My mistake, I thought VO2 max was running as fast as you can...
Intervals at 5k pace should be your goal. Progressing from 8-10x800 to 6-7x1200 to 4-5x1600 with 3:00 jogs. Volume based in experience. Your second workout should be a 4-6mi tempo run again based on experience and volume. Finished each workout with 100s or 150s or 200s for some turn over etc.
4mileRace wrote:
My mistake, I thought VO2 max was running as fast as you can...
vVO2max is the pace that you can sustain about 6-6,5minutes.
The goal race is in a month, and if you do now many hard 3-5k pace VO2max workouts with quite high total volume of intense running, it takes time to fully recover. Couple of middle distance races / time trials wouldn´t take as much time to recover from, maybe being a good new stimulus to improve your 4 mile as well. Good luck anyways