Want To Run Sub 4? Tips for Running A PR In The Mile

TRACK AND FIELD TRAINING

By: Willy Wood

 

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    28 college runners have run sub 4 indoors this year alone. Of the 28 runners who have broken 4 minutes in the mile, 21 of them have different coaches. Obviously, there are many ways to the top of the mountain. However, most training programs share more similarities than differences. A few notable commonalities include:

    Routine easy runs of 50 - 70 minutes at a comfortable pace. 

    Morning Tempo runs ranging between 4-6 miles coupled with an afternoon hill or speed session   am 5 mile controlled tempo run (around 5:00 pace for sub 4 miler) pm 8 x 150m Hill Sprints

    Strength work through sub-maximal, controlled intervals of 800m - Mile                    8 - 10 x 1000m with 2-minute recovery jog (2:50 - 3:00 for a sub 4 miler)

    High-quality race pace and sub-race pace intervals.                                                            1 x 800m in 1:52 with 8-minute recovery followed by 6 x 200m in 27 with 2-minute recovery or 4 x ( 2 x 400m with 1-minute rest)  3 minutes rest - set 1 in 62, set 2 in 60, set 3 in 59, set 4  in 58

    Long run of 14 - 16 miles