Years ago, when 880yds was raced, it was accepted that a time of 1min.52secs was the minimum speed necessity. Terry Sullivan (Southern Rhodesia, as was) bought a book written by Bannister's coach. Run 5 X 1K 8secs per 400m slower than for best mile time. He reached the stage when the 440yd reps were being done in 56secs. Partly to blame for this is the conversion of 440yd tracks to 400m. Q: Dear Coach,I am a Senior that has ran for about 4 years now. He also did 3 X 11/2 miles on the track at 14mins.30secs pace for 5K. Example: Best mile 4:04 (61 / 400), run at 69 / 400 = 2:52, with 60 secs rest. Some have attained their goal by unusual means. Said Aouita’s best mile is 3:46.76, his 800m time is 1:43.86 – 19.04secs short. Part of Green Star Media Ltd. Company number: 3008779. The anaerobic requirement is as follows: 100m – 100%, 200m -95%, 400m – 83%, 800m – 67% and the mile – 50%. This 80 – 100% zone will rule out jogging and marathon pace running. He started at page 1 and did precisely what was written, becoming the only man on the African continent to duck under the barrier. If opinions differed as to what winter work produced the best results, there was some unanimity about the necessity of frequent weekly track sessions during the summer. Example: best mile time 4:10, run 5mins.14secs/mile … That is just the right amount of mileage so you are not too tired to run your afternoon workouts well. 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. Off Walk 1 mile. 1 X 350, 1 X 300, 1 X 250, 1 X 200, 1 X 150. He also did 3 x 1½ miles on the track at 14:30 pace for 5km. On hearing the result, Pirie screamed out ‘I’ve done, I’ve done it!’ and ran to each competitor in the race with the same message. Runner's World participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. For example, if the marathon pace is 6:00 / mile (90 secs / 400m), half-marathon pace would be 5:44 / mile, 10km pace would be 5:28 / mile, 5km pace 5:12 / mile and 3km pace 4:56 / mile. 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. --Coach Benson, Cross-Country Runner Helps Fallen Competitor, The Fraud Street Run Is Peak 2020—Thanks, Twitter, 3 Things You Should Know About Running With Asthma, How a Nurse in the COVID ICU Ran Off 105 Pounds, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Run one time trial of at least 1000m to determine where you are. By this means, a runner may cover the first 800m in 2mins.08secs (64/400), and then run the third lap in 60secs. Walk 1 mile. The maximum for runners is around 82mls/kg/min. My best 5K is 18:18 and my best mile is 5:00 and 1/2 mile is 2:10. Today, for the 800m, it would be half-a-second faster. Day 5 - (Aerobic, 95% VO2max). However, the first sub-four-minute man, Roger Bannister, made it by only six-tenths of a second. Sub-four milers must acquire a VO2 max in excess of 75mls/kg/min. For example, if the marathon pace is 6mins/mile (90secs/400m), half-marathon pace would be 5mins.44secs/mile, 10K pace would be 5mins.28secs/ mile, 5K pace 5mins.12secs/mile and 3K pace 4mins.56secs/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. Example: best mile time 4:02 (60.5 / 400m), run 64.5 / 400, with 3mins rest after each. Seb Coe's best mile is 3:47.33; his 800m time, 1:41.73, when doubled, is 23.87 secs short of his mile figure. divided this mile training plan into three training phases – early season, mid-season and late season. Off Walk 1 mile. However, 1200m in three minutes is 3mins.45secs pace for 1500m, which converts to a 4mins.03secs mile. The important omitted factor in this case was his 3 km time, 7mins.49 secs. This, of course, is good tactical training; it helps in creating a ‘break’ and covering one. Some runners crash through the barrier, while others creep across it. One of my runners in 1970 had a reading of only 1:51 for 800m but he ran a 3:56 mile. Run 5 min., walk 2 min. N.B. However, the first sub-four-minute man, Roger Bannister, made it by only six-tenths of a second. A more meaningful time for three laps of a metric track is 2:55, which is 3:39 speed for 1,500m, or around 3:57 for the mile. Plyometrics for older athletes: the perfect strength recipe? 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. 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. For example, John Buckner (GB) went from 4mins.02secs for the distance to 3mins.53secs in one quantum leap. The 1500m gold medal escaped him in two Olympics. Thus we have a range of 14-19secs deficit to measure miling potential. How we test gear. Three of them had left previous coaches because they were not happy with their progress. All full out, with 400m walk after each. Sense-checking the latest sports science research, and sourcing evidence and case studies to support findings, Peak Performance turns proven insights into easily digestible practical advice. 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