Mile - Sub 4:30
Plan Length: 12 Weeks
Written by sub 4 minute miler, Connor Winter. This is a plan for aspiring Sub 4:30 minute milers. Anyone in the 4:30-4:45 minute mile range and has a 2-3 year background of distance running is capable of using this plan. This plan will be structured for runners capable of running between 30-40 mile weeks and have been running for AT LEAST a month before starting this plan. However, it is also a strength based plan. So, for a runner who is more of a 400-800 meter runner, this plan may too much running.
A few IMPORTANT training details:
1. MARATHON TEMPO PACE(5:30-5:40.) This is important to go off of effort but based on a 4:30 minute miler this is the appropriate pace for this type of workout. These paces can be adjusted based on how hilly a course is, weather, and the fitness level you're at when you tackle the tempo run. However, you have to always come back to dialing in on the correct effort-- which is marathon pace on that given workout day.
2. THRESHOLD EFFORT. This is based off of roughly 10 mile- half marathon effort. For a 4:30 minute miler, that is in the 5:05-5:15 range. These paces can be adjusted based on how hilly a course is, weather, sickness, and the fitness level you're at when you tackle the threshold workout. However, you have to always come back to dialing in on the correct effort-- which is 10 mile race pace on that given workout day.
3. Any other given training effort (10k, 5k, 3k, mile, 800, etc) is the effort on that specific training day. So, for example, if I say 6x30 seconds at mile effort and that is done on a slow cross country course, the PACE will be slower than if you did those same reps on a track. It's crucial that you are always dialing into the right effort under the circumstances you're facing that day.
4. RECOVERY RUN. Pace between 7:30-6:45. Obviously this is a HUGE range because recovery is so different for everyone. However, I always tell my athletes, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
6. STRIDES. Strides can be done on a track/road/trail wherever you are. These should be effort based as well--unless on a track and then you can run around the appropriate pace assigned.
7. LONG RUN. They should be done faster than an "easy run" but not in the "tempo zone." Adjusting to terrain and feel.
8. HILLS. Not the same pace as you would run on a track. Adjust according to the grade and terrain of the hill. Using the effort as judgement.
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Run - Easy Day
Use today to prepare yourself for a hard effort tomorrow. The pace should be between 7:30-7:00 per mile. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
Planned: 30:00
Run
The goal of this workout is to get you comfortable running smooth and changing paces in a race. There is a mix of strength based work with the 2 minute reps and speed with the 20 second strides at the end.
Warm up 10 minutes.
5 x 2 minutes on at 10k effort with 1 minute rest in between each rep.
Jog 5 minutes and then,
5 x 20 second strides at 1 mile effort with 40 seconds rest in between strides.
Run easy until the assigned time.
Planned: 45:00
Run - Easy Day
Use today to prepare yourself for a hard effort tomorrow. The pace should be between 7:30-7:00 per mile. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
Planned: 30:00
Run - Hills to Pay the Bills
Run 15 minutes to warm up, then do 10 x 30 second hills. Try to focus on maintaining good form and keep the pace quick. Avoid pushing too hard, you should feel like you have several gears left. These are closer to strides than they are to sprints.
The assigned recovery between each of the hill reps is however long it takes you to jog down the hill. Take your time. And if you feel like the recovery is not enough, take more rest. The focus of today is the effort up the hills.
After the hill reps, run easy until the assigned time.
Planned: 45:00
Run - Easy Day
Use today to prepare yourself for a hard effort tomorrow. The pace should be between 7:30-7:00 per mile. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.
Planned: 30:00
Run - Long Run
The general Idea is that you want to run easy for the first half then if you feel good (and only if you feel good) you can pick it up for the second half.
Be smart with your training. If you’re on hilly terrain or feeling beat up, keep everything very under control.
Planned: 1:00:00
Rest Day - Day Off
Take a rest day today, feel free to cross train in the pool or bike for 30 minutes.
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