Ask the Coaches: Mile - Training for a 4:30. Off-season training: is running or cycling the best fitness tool? Study the physiological make-up of the mile Research review: Which conditioning protocol for an ultra event? Said Aouita’s best mile is 3:46.76, his 800m time is 1:43.86 – 19.04secs short. How to run a 5-minute mile - The 4-minute mile is for elites. If you do it in 60 seconds, this is the speed you will need to do four of those in to do a 4 minute mile. But a sub-5 or sub-6 is a challenge for the masses. Luckily at the end of a mile, it is only a few short minutes of pain versus miles of pain if one hits the wall in a marathon.” The twice-weekly workouts in our one-mile training blueprint represent a balanced mix of strength (hills), stamina (tempo runs) and speed (intervals) aimed at preparing you to run your best mile. DAY 2 (Anaerobic, 110% VO2max). A: You are doing the perfect pattern of training with your slow, easy morning runs. One method of overcoming this reluctance is to ask the runner to cover 800m at level pace for his best 1,500m time, and then to sprint the next 100m full out (900m total), repeated three times. Although a man of 40 years of age, Eamonn Coghlan, has run a mile in under four minutes, achieving this feat is still a major accomplishment denied to tens of thousands of other athletes. The great destroyer of sub-four ambitions is the third lap.
sequence 5 times. Tailor them to your current fitness and let us know how you get on! We are now in a position to compile a programme based on physiological data to break the four-minute barrier for the mile: DAY 1 (Aerobic, 80% VO2max). Some have attained their goal by unusual means. We may earn commission if you buy from a link.
And I want to improve my mile time down to about 4:30 if possible please help?
Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. I'd be stunned if I ever manage a sub-5 mile. If we take an average of these deficits it is 19.6secs, and if we apply that as a measure to one’s 800m time, we get an estimate of our miling potential, eg, 1:52/800m X 2 = 3:44 + 19 = 4:03.
From the looks of your PR's, you need the extra endurance since your 800 time is much stronger than both your mile and x-c PR's.A bread and butter combo of workouts for a 4:30 miler would be:Day one: 12 x 400 in 75-72 sec with just a 100 m jog interval of recovery.Day two: 3-5 miles easy at 7:15 to 7:00 pace.Day three: 9 x 200 in 32-28 sec with 400 jog recovery.Use the slower times for your current workouts and as your times drops from racing, run the above workouts the next second faster.Good luck. Example: best mile 4:08 (62/400), run 400s in 58secs, 3mins rest.
Thus we have a range of 14-19secs deficit to measure miling potential.
One athlete developed sores at the corner of his mouth as he got fitter.
Years ago, when 880yds was raced, it was accepted that a time of 1min.52secs was the minimum speed necessity. This 80 – 100% zone will rule out jogging and marathon pace running.
What are the indications that one is ready to join the select few to achieve this magical state?
Focus on form, 4 x 400m at mile pace, with 30-sec recoveries; then 15 mins easy jog; then 2 x 400m with 1-min recovery, a little faster than the first set. 8 x 200m at mile pace with 1-min recoveries then 10 mins easy jog; then 4 x 200m with 1-min recoveries with 100m at mile pace, 100m flat out. Walk 5 minutes. How we test gear. But all is not lost for the non-speedy athlete. Sebastian Coe devoted his winter to weight-training three times a week, hill running and a session at his estimated 5K pace (13mins.20secs). Run 5 min., walk 2 min.