The first confirms endurance, the second speed and the last brings both together. The age when an athlete is most likely to break four minutes for the first time is now 22. 8x400m at mile pace with 2-min recoveries then 10 mins easy jog; then 4 x 200m with 1-min recoveries with 100m at mile pace, 100m flat out. Said Aouita’s best mile is 3:46.76, his 800m time is 1:43.86 – 19.04secs short. All full out, with 400m walk after each. 1000m at mile pace then 10 mins Rest/jog; then 600m at quicker pace; then 10 mins Rest/jog; then 400m flat out, 800m time trial (approx 5-10 secs quicker than mile pace); then 10 mins easy jog then 8 x150m hills, 2 x 2K at 5K pace with 3-min recovery then 10 mins easy jog; then 6 x 150m strides at 400m pace, 1200m time trial (aim for quicker than first one at faster than mile target); then 10 mins jog; then 8 x 150m hills, Run 1500m with first 300m slightly quicker than mile pace, then fast 100m jog, then 800m at mile pace, then fast 100m jog, then 200m as fast as possible. Some have attained their goal by unusual means. 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 time 4:02 (60.5/400), run 64.5/400, with 3mins rest after each. Peak Performance looks at the evidence MORE, in Electronics and software, Endurance products and technology, Training structure and planning, Peak Performance looks at new research on the accuracy of maximum heart rate prediction formulae, and what this means for athletes who use heart rate monitoring to guide their training intensity MORE, in High intensity training, Recovery strategies, Training structure and planning, Peak Performance takes a look at some new research on how to potentially maximize interval training results by manipulating the nature of the rest periods in between each effort MORE, in Strength, conditioning and flexibility, Training structure and planning, Peak Performance looks at some new research on the best way to warm up for two key strength exercises MORE, Peak Performance looks at new research on the potential benefits of plyometrics strength training for older athletes MORE, The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health MORE, The latest triathlon research and best practice findings, covering improving technique, strength and conditioning, and endurance nutrition, The latest findings from running science with practical advice showing you how you can run further and faster whilst staying in peak health. The late Gordon Pirie, a former 3K world record holder, cut it finer – he made it by a tenth of a second in a race against Herb Elliott (Australia) in Ireland. Race every other seventh day instead of this session. Go to an athletics track and run one whole lap. The 800m time appears to have a direct effect on miling aspirations. Ask the Coaches: Mile - Training for a 4:30. We may earn commission if you buy from a link. It was his one and only sub-four run, whereas Steve Scott (USA) has chalked up 100 runs inside the time.

Off 16-20 miles Week 4 - Walk 1 mile. Tailor them to your current fitness and let us know how you get on! Gear-obsessed editors choose every product we review. Below are three, four week training plans to get you running a mile as fast as you can, all doable outdoors or indoors when the treadmill beckons. Aerobic running comes in many guises. Beware the third lap Lydiard’s protege, Peter Snell, 16 years after Bannister’s best time of 3mins.58.8secs was to run 4.5secs faster on three-and-a-half times the quantity of training. The youngest-ever sub-four man was 17-year-old Jim Ryun, who went on to break world records at the mile, 1500m, half-mile and 800m. 1 X 350, 1 X 300, 1 X 250, 1 X 200, 1 X 150. I am absolutely certain I will never come close. He suffered all his athletic life from asthma. Run 5 X 1K 8secs per 400m slower than for best mile time. However, the first sub-four-minute man, Roger Bannister, made it by only six-tenths of a second. I'd be stunned if I ever manage a sub-5 mile. My best 5K is 18:18 and my best mile is 5:00 and 1/2 mile is 2:10. Arthur Lydiard (NZ) advocated building up to 100 miles a week of steady running for 10 weeks, followed by six weeks of extensive, fartlek-type hill running.

Example: best mile 4:08 (62/400), run 400s in 58secs, 3mins rest. 2 X 1 X 400 + 1 X 800 + 1 X 300, at 15secs per 100m throughout. Part of Green Star Media Ltd. Company number: 3008779. But there is also predominantly aerobic running: 10K speed – 90%, 5K speed – 80% and 3K speed – 60%. By this means, a runner may cover the first 800m in 2mins.08secs (64/400), and then run the third lap in 60secs. This is 400m, or 1/4 mile. Run 5 min., walk 2 min. Peak Performance helps dedicated endurance athletes improve their performance. 4M inc 300m at mile pace, then 200m jog; then 600m at mile pace; then 400m jog; then 200m at faster than mile pace: Rest: 25 mins easy with 4 x 100m strides at mile pace: 45 mins slow: WEEK 3: Rest