I have a mile PR of 4:39 at the moment. I have around 4 months to prepare for the meet I want to run this at. 2 of them being base season and the other 2 months being race season. How would I get some leg speed building up to this race. If I can break 4:25 any earlier that would still be great. Running 45 mpw with 3 speed days. Long threshold, fartlek, and short harder tempos. What should I do to get leg speed for 4:20-4:25. (In Base Season Right Now)
DreamsOfHisOwn wrote:
I have a mile PR of 4:39 at the moment. I have around 4 months to prepare for the meet I want to run this at. 2 of them being base season and the other 2 months being race season. How would I get some leg speed building up to this race. If I can break 4:25 any earlier that would still be great. Running 45 mpw with 3 speed days. Long threshold, fartlek, and short harder tempos. What should I do to get leg speed for 4:20-4:25. (In Base Season Right Now)
You could do it but that's a huge jump.
I remember going 4:48 for 1600m at the Simplot Games in Idaho when I was 17.
I did 4:20.09 in June of that year. That's about an 8 second jump. 8 seconds from indoor to outdoor is about what you can expect at the mile distance.
You're looking for a 15 second jump. I'm not saying it's impossible, but see if you can get to 4:30 first.
For legspeed, if you are looking at a 4:20-25 mile, you probably are doing at least 2:00 for 800. Most guys who run 2:00 can go 55 flat or better. Legspeed I think you need 54 speed or better to go 4:20-25 for the mile. You could do it with a slower 400 but most people tend to be probably 54 or better I would guess. Many 52 or better, sub 2:00 for 800.
Greg wrote:
I did 4:20.09 in June of that year for 1500m
Okay cool. For gaining speed should I do more strides or some classic sprinting workouts? 8 x 100m strides, or 5 x 150 maxed out to gain speed?
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