gunlilbbydth wrote:
I want to run sub 4:40 this track season but hope to be closer to 4:30 then just under 4:40. Current mile is 4:46. What are some workouts and the paces I should hit?
BTW I am training on my own right now and will start workouts in about a month and a half when I finish my winter base building.
For now:
Distance:
- Build it up. However much you are doing, you can probably do a bit more week by week. Just easy.steady running.
Tempo runs for LT:
- 4-5 miles at 5:50-6:00 pace will be good for you. Mix it up with 3x2 miles, 6x1 miles, etc. 1:00-1:30 rest.
VO2max 800s/1000s/1200s:
- 2:35, 3:15 or 3:55 should be good for you (5:10-5:20 mile pace). Equal rest is good. Do about 4000m of work: 5x800, 4x1000 or 3x1200.
As racing season gets closer:
- 400s at goal pace, 70s for you. 10x400 with 1:30 rest. Start with 10x300 if you want, or 2x(5x200).