Mile - Drew Hunter Sub 4:00 Plan

Plan Length: 12 Weeks

This is a plan for aspiring Sub 4 minute milers. Anyone in the 4:00-4:05 minute mile range and has a solid 4-5 year background of distance running is capable of using this plan. This plan will be structured for runners capable of running between 70-80 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 400-800m runner, this plan may be too much running.

The whole objective of this program is to slowly reintroduce strength work throughout the first 4 weeks. Then, we progress into track workouts over the next 6 weeks to familiarize the athlete with 4 minute pace. Finally, the last two weeks we have a light taper to have your legs fresh and ready to tackle the 4 minute barrier.

A few IMPORTANT training details:

1. MARATHON TEMPO PACE (5:20-5:30.) This is important to go off of effort but based on a 4:00 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 to half marathon effort. For a 4:00 minute miler, that is in the 4:55-5:05 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 7:15-6:30. 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.
5. EASY RUN. These days can be a tad faster than a recovery run. However, you shouldn't even come close to dipping into the tempo zone and should never be faster than 6:00 minute pace.
6. STRIDES. Strides can be done on a track/road/trail wherever you are for your easy day. 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.

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