to break 4, you need to...

I never broke 4, but when I was running low 4 min miles, I noticed I could run a 1200 (time trial) in about 3:02. Getting in the race always pumped me up and allowed me to come through comfortably in 3:05 and then kick it in.

could also do 3x800 in 2:02 with 2 min rest. damn hard workout.

When I was in 3:41 1500m shape (which i think is like 3:59 converted) I was able to do 1200m one time in practice in 2:58 without a ton of effort. It was tough don't get me wrong but I wasn't "seizing up" down the homestretch either.

Best way to know if you can run a sub 4:00 mile would be to actually do it in a race. Get a teamate to pace you through in 1:58 and see how long you can hold on. Either that or get into a fast section and just hang on as long as you can.

1200m - 2:56

3 x 800m (2 min rest) - 1:58

I also never had the thrill to break 4 minutes for the full mile but did manage to run a 3:42. Anyway a coach of mine said if i could do 8x400 in under 60 seconds each one with 30 seconds rest he said i was ready.

I did similar workouts,s o here's what I did last year, didn't break 4, but hope this helps:

1200-2:56

only did 2x800 w/ 2:30 rest in 1:57 if i remember correctly.

I too haven't broken 4, but when I ran my pr of 3:40.60 the only workout I was doing for the 1500 was

1200 (62-60-58) 3:00 lap jog 4x400 in 58/59" wt 60" rest lap jog then a 400 flat out (50.1 was my best). Keep in mind that I was only running a max of 35 miles a week that year.

Splits for my 3:40 were 60-62-61-37. Maybe should have gone out a little harder.

i too have never broken 4,

10x 800 @ 2:40 with a 2 minute rest...

6x1200s @ 3:23.

The miler wrote:

I also never had the thrill to break 4 minutes for the full mile but did manage to run a 3:42. Anyway a coach of mine said if i could do 8x400 in under 60 seconds each one with 30 seconds rest he said i was ready.

That's similar to what my dad did before he broke 4.

But 12x400 under 60 with 1 minute-1.30 rest

Do 4 x 402.25 meters in 59.99 seconds with 0 seconds rest and then you should be able to run a 3:59.96 mile. I'm pretty confident about this one.

smartass wrote:

Do 4 x 402.25 meters in 59.99 seconds with 0 seconds rest and then you should be able to run a 3:59.96 mile. I'm pretty confident about this one.

Actually, that would be a 4:00.01 mile (1609.344m).

4 min shape= 3.41 1500m= muist be able to do follows:

1200 no kicking in 2.56

8-10x400m 58-59 sec with 90 sec rest

3-4x800m (a la coe)- 2.00- 2.00 rest

20x200m 28 sec-30 sec rest

Justin,

HOw much rest did you take after 4by4 before the all out 4 n 50?

4 min shape= 3.41 1500m= muist be able to do follows:

1200 no kicking in 2.56

8-10x400m 58-59 sec with 90 sec rest

3-4x800m (a la coe)- 2.00- 2.00 rest

20x200m 28 sec-30 sec rest

_______________________________

nocaps, I think that is just about right as to what you have to be able to run. Last year, I relaxed through a 2:57 (no kick) and thought that I had it in my next race. It didn't happen though (wind). At my age, I might have to take an break at the halfway point of these workouts and jog a lap to finish (200, 400, & 800's).

I was close in college (3:42) with a 1200 (3:00), 800 (1:58), 400 (:53) with two minute rest too.

Stay Hungry

ty

is this the ty i am thinking it is?

if so, YO! this is nf. thanks for the input! i have a feeling you will get there this year (or perhaps next indoor season).

to break 4, you need to...

...be born with the talent to be able to.

About 12 Americans a year break 4 minutes for the mile. GO FOR IT, you only live once! You will be the hero of your town.

Interesting post Flagpole Willy. Do you have any ideas of the ratio between talent and hardwork/mental discipline it takes?

I would say about 35/65 (talent/hardwork etc)...though I have never broken 4 myself...this might be the reason :-) I like to think that with the appropriate hard work and mental aptitude - it will be possible.

We all know you need talent to break 4...but how much talent? Who was that guy that died last year that broke 4 (around Bannister's era) who said he made up for lack of talent through very hard work???

Our bodies can behave like well-oiled machines. But it takes a lot of preparation and hard work to achieve the results we are looking for - talent seems to me to be a very small aspect (yet i do admit, important) of the end "result."

All great workouts listed. I think you also need to be in the weight room. I find that when I have upper body strength it is a lot easier on the legs. Also you need to diet right so that you don't have the extra weight on to do it.

There are less than that, if you mean for the first time then its usually about 4 - 7 americans that break it each year. There is a list you can check out that shows who broke it each of the last 50 years. As far as the work outs go, this thread is helpfull because a lot of them seem to be similar to what I have heard before. My coach a sub 4 man himself sais 10 * 400 with 60s rest, each under 60 is the classic 4 minute workout. I have the workout coming up soon and hopefully the 3:59 not too long after, but as many said it is all about getting in the right race.