Rising Jr. here. How would one go about doing this. I’m just curious on what types of weekly schedules, mileage, workouts, etc, worked for you guys to do it. Just looking for any information. Doesn’t matter what my times are right now….I just want to know how you guys did it. thank you
Rising Jr. here. How would one go about doing this. I’m just curious on what types of weekly schedules, mileage, workouts, etc, worked for you guys to do it. Just looking for any information. Doesn’t matter what my times are right now….I just want to know how you guys did it. thank you
Assuming you're high school and slightly less aerobically developed:
60 mpw, base 2x tempo per week + easy long run + daily strides
Tempo: 6 miles of total volume around 5:10 pace
VO2: 3-4 miles of total volume around 4:35-4:40 pace
Mile: 10x400 at 62 late season; 16-20x 200 at 31.0 early season
Rising Jr. here. How would one go about doing this. I’m just curious on what types of weekly schedules, mileage, workouts, etc, worked for you guys to do it. Just looking for any information. Doesn’t matter what my times are right now….I just want to know how you guys did it. thank you
Breaking a 4:10 mile is a grand achievement. Do lots of stretching. Run lots of miles to get a good base. Sharpen up with some intervals. Then you are good to go. Best of luck!