Sub 4 or Bust within 24 months - A Training Log (or 3:42)

You should give us more background like how you trained more specifically previously and whether yore starting a new base phase or if youre about to peak for xc or what.

Fidueb y wrote:

You should give us more background like how you trained more specifically previously and whether yore starting a new base phase or if youre about to peak for xc or what.

Took the month of june off after graduation. July was 40-50mpw. Just now starting to workout. Only racing I am sure of is not until indoor in the winter. Will definitely try and hop in some road or XC this fall though.

During XC in college, I ran ~65mpw freshman year, ~75mpw sophomore year, and ~85mpw JR/SR years. 5-10mpw less during outdoor track. A lot of that was kind of junkish mileage though. Lots of really slow recovery runs and mini-doubles while hammering lots of intervals. If I’m going to run 3:59, the first step is getting stronger. Steadier mileage with longer singles, faster long runs, and better tempos.

FWIW:

FR - 4:01 1500 / 1:55 800

SO - 3:57 1500 / 1:54 800

JR - 3:53 1500 / 8:22 3k

SR - 3:51 1500 / 8:16 3k / 1:53 800

What does this have to do with politics, or doping, or how unfair Title IX is, or why losers on here can't get a date?

I believe in you. Best of luck and please update consistently for us.

Moby wrote:

Title says it all. Just graduated college with a PR of 3:51 for 1500. Trained somewhat hard, studied very hard, partied extremely hard. Now I’m going to grad school in bat-sh*t nowhere with no local contacts/friends.

I’ll be here for two years. I plan on giving all my non academic energy to running. The road to sub-4 or 3:42 (1500) starts now.

Week 1 (Aug 19, 2018):

Mon - 8m easy

Tue - 5m tempo in 27’35 (10 total)

Wed - 10m easy (64’)

Thu - 8m easy

Fri - 10m with 7x300 hill

Sat - 7m easy

Sun - 14m steady

total: 67m

Really looking forward to following this. You updating it each week then?

Following this thread. Best of luck to you in the process of acquiring your goal.

Prediction: you won't reach your sub 4 mile goal but will hit some nice over distance times (thinking sub 8 3k).

Excited to follow this thread, please give weekly updates!

Moby wrote:

Just graduated college with a PR of 3:51 for 1500. Trained somewhat hard, studied very hard, partied extremely hard.

Hey. Woah. Dude, you're sick!

ladySally wrote:

Prediction: you won't reach your sub 4 mile goal but will hit some nice over distance times (thinking sub 8 3k).

I don't understand negative people like you. Why even take the time to comment? Go for it, OP!

Please tell us you're a sub-51 AND sub-1:52 400/800 man. If you are, maybe. If you were a four year college runner and did not break 1:52 by age 22, no. This won't happen.

FR - 4:01 1500 / 1:55 800

SO - 3:57 1500 / 1:54 800

JR - 3:53 1500 / 8:22 3k

SR - 3:51 1500 / 8:16 3k / 1:53 800

Your long term goal is great but you also need to set some realistic short term goals based on your current fitness level and pr's. You need to base your training paces on this current data and your short term goal. Your biggest one year improvement in the 1,500 was 4 seconds and only 2 seconds from JR to SR years. I would say a three second improvement in 2019 would be excellent so 3:48 should be your short term goal and training paces should work towards that. I would also look to pr in the 800 and 3k as well with goals of 1:51.5 and 8:10 and corresponding training paces. If you hit your short term goals then you can reassess for year two. Jumping in fall cross and road races is a great idea and you should look to pr in the 5k, 8k and 10k either on the roads or on cross courses you have ran before. If you can get with a local club with a good coach that would be ideal. Good luck and have fun!

Thabks for the replies everyone. Not sure about short term goals at the moment. Going to try and put in a really good fall and then review things and see what makes sense to target for indoor/outdoor. I will say that 3:48 would/should be my absolute minimum goal this spring if sub-4 is realistic.

Mon - 8m easy

Tue - 29min Fartlek [5.25 avg 5:31] {10m total}

Wed - 10m steady

Thu - 8m easy

Fri - AM - 4m ... PM - 8x300m hill {12m total}

Sat - 7m easy

Sun - 14m (1:30:06)

Total: 69m

Mon - 8m easy

Tue - 4m Tempo [5:31/5:27/5:22/5:17] + 5x200 [32/31/30/30/29] {10m total}

Wed - 11m steady

Thu - 8m easy

Fri - AM - 4m ... PM - 8x1k off 60sec [3:07 avg] {14m total}

Sat - 8m easy

Sun - 14m avg 6:21

Total: 73m

Can you tell us your paces everyday, and average heart rate if you’ve got it? Those will help us understand where you are and may enable better advice.

Meaning how easy are your easy runs? What is your HR?

Moby wrote:

Mon - 8m easy

Tue - 4m Tempo [5:31/5:27/5:22/5:17] + 5x200 [32/31/30/30/29] {10m total}

Wed - 11m steady

Thu - 8m easy

Fri - AM - 4m ... PM - 8x1k off 60sec [3:07 avg] {14m total}

Sat - 8m easy

Sun - 14m avg 6:21

Total: 73m

Have you considered adding in some morning runs?

^ One of the better posts I've read here.

I literally ran a 3:32 of 5,000m/10,000m training. I believe you can reach your goal. I never reached my potential at these distances but I will follow you with joy. Maybe someday we will meet who knows.