What are good workouts for training to run a 4:20 mile? Any indicators of 4:19.99 fitness? What should weekly mileage be like?
I’m a high school senior, for context, running ~60mpw. I broke 9:30 in the 3200 last year off lower mileage and am probably a bit fitter now.
I did it in high school on virtually no training. It is 99% talent and 1% training. 6x400 at 90 seconds rest will tell you where you are. 64s and you can do it.
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It just proves that talent beats training.
Talent only gets you so far. Real success takes a hue amount of dedication and training.
With your 9:2x you should be able to get to 4:20 this year. Just stay consistent and get in some speed work.
LookAtThePros wrote:
Talent only gets you so far. Real success takes a hue amount of dedication and training.
With your 9:2x you should be able to get to 4:20 this year. Just stay consistent and get in some speed work.
No, talent is everything. HS distance running does not take huge amounts of dedication and training. I ran 100 mpw my senior and at 7:00 per mile, it was easy and required less than 12 hours per week of actual running. The time spent on training for the guys on the swim team was over twice as much and their stimulation was staring at a black line.
https://www.youtube.com/watch?v=Hds9tFMuU8oTalented and lazy wrote:
I did it in high school on virtually no training. It is 99% talent and 1% training. 6x400 at 90 seconds rest will tell you where you are. 64s and you can do it.
What is your 800 time? I find that to be a better predictor of mile performance than longer distances.
No. This guy is dedicated. I was not but ran much faster entirely on natural talent.
I ran 2:05 in the 800 last year, but I've never been much of an 800 guy. It's too short for me. I always do better at longer track distances or cross country.
Talented and lazy wrote:
No. This guy is dedicated. I was not but ran much faster entirely on natural talent.
Me too.
20-25 mpw ...maybe. Ran 4:21
Also ran 49 490 and 1:54 800m in HS.
All talent.
But
Running 4:03 and 1:49 in college took WORK
People who don’t understand this aren’t that naturally talented.
420in2020 wrote:
I ran 2:05 in the 800 last year, but I've never been much of an 800 guy. It's too short for me. I always do better at longer track distances or cross country.
Understand, but your 800 is your limiting factor. Regardless of your longer times, running 4:20 with only a 2:05 best is in my opinion, next to impossible.
Breaking the heads of letsrun wrote:
Talented and lazy wrote:
No. This guy is dedicated. I was not but ran much faster entirely on natural talent.
Me too.
20-25 mpw ...maybe. Ran 4:21
Also ran 49 490 and 1:54 800m in HS.
All talent.
But
Running 4:03 and 1:49 in college took WORK
People who don’t understand this aren’t that naturally talented.
Talent... as in having the skill of efficient running come easy and probably superior genetics...
But you still had to have a strong aerobic system from those years of being an active kid. :P
Not me. It was all talent. My father ran 4:03 in the mile and I was lucky to get the genes. One of my brothers is slower than molasses.
If you can break 4:20 for a mile and hold the pace for another 243 meters, you will break the storied sub-5 nautical mile.
In HS I ran :52 4x4 split, 1:59, 4:30, and 16:50
Ran about 35-35 miles a week
Above average talent but was passionate and worked My ass off.
In college I ran 50 point on 4x4, 1:56, 3:54 1500, and 4:14 mile.
15:01 and 8:41 3k.
I think you can run 4:19 if you can run around 2:00 in the 800. I know guys that could run 1:52-1:54 in 800 but not so fast in the mile. Lots to do with this including a runners mentality. Also helps if you are middle distance to XC type. Those types can get away with running a faster mile without a super fast 800! Strength goes a long ways!
Hshdb wrote:
In HS I ran :52 4x4 split, 1:59, 4:30, and 16:50
Ran about 35-35 miles a week
Above average talent but was passionate and worked My ass off.
In college I ran 50 point on 4x4, 1:56, 3:54 1500, and 4:14 mile.
15:01 and 8:41 3k.
I think you can run 4:19 if you can run around 2:00 in the 800. I know guys that could run 1:52-1:54 in 800 but not so fast in the mile. Lots to do with this including a runners mentality. Also helps if you are middle distance to XC type. Those types can get away with running a faster mile without a super fast 800! Strength goes a long ways!
You could have run 3+ seconds faster in the 800
This guys an idiot wrote:
https://www.youtube.com/watch?v=Hds9tFMuU8oTalented and lazy wrote:
I did it in high school on virtually no training. It is 99% talent and 1% training. 6x400 at 90 seconds rest will tell you where you are. 64s and you can do it.
FREAKING DEAD??????
No right way as we are all different
I did not have good coaching, by senior year ran 70 mpw with lots of tempo. The longer the distance, the better I was.
2:03, 4:20, 9:13; 15:36 XC, 24:58 5 mile certified.
Same trend in college but better coaching:
1:56, 4:11, 8:42, 13:39, 28:31.
On the 28:31, I ran 5:18 for my last 2k.
Strength, no speed
MyLittlePony Size12 Men's Velcro Straps wrote:
Breaking the heads of letsrun wrote:
Me too.
20-25 mpw ...maybe. Ran 4:21
Also ran 49 490 and 1:54 800m in HS.
All talent.
But
Running 4:03 and 1:49 in college took WORK
People who don’t understand this aren’t that naturally talented.
Talent... as in having the skill of efficient running come easy and probably superior genetics...
But you still had to have a strong aerobic system from those years of being an active kid. :P
yeah, but my strong aerobic system from being a very good soccer player was because I was naturally a very good athlete... and I started as a pretty good soccer player, so it felt natural and easy - no struggle.
Athletics always came quickly to me so it was easy to want to keep playing and try to be the best at whatever I was doing.
if I sucked, I probably wouldn't have stayed interested/on the team.
Swimming is a great example to your point. I'm not naturally awesome at it nor do I enjoy it, so I simply don't do it. But i have a natural stroke for swimming.
I have, though, worked hard for a few months in the pool and lake swimming and become a strong swimmer. But it wasn't natural, and I didn't enjoy it, so I don't swim much. My aerobic system was strong from the other things (XC skiing, soccer, track and XC, running ) to become an above average swimmer.
Many of my elementary school classmates who ran around and played football at recess with me learned they weren't as good at sports and so they didn't play and didn't develop their aerobic system. me, I could run for hours and went on XC ski trips with my family and played 4 soccer games every weekend. I am also, unlike my family members, hyper-competitive. That's not from hard work, that's inherent.
It did, however, lead me to learn how to work extremely hard.