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TRAINING FOR A SUB-4 MINUTE MILE. As Fogdog arrives in America, preparing for his second NCAA DI indoor season, he takes a look at some of his training. With his first mile of 2021 coming...
- 6 min
- 9.1K
- The FOGDOG Exclusive
May 31, 2023 · Athletes like John Buckner (GB) make quantum leaps, slashing their time from 4 minutes and 2 seconds to an astonishing 3 minutes and 53 seconds. Meanwhile, Roger Bannister, the first sub-four-minute man, achieved this feat by a mere six-tenths of a second.
- 4 X Mile
- Ladder Workout
- Quarters
- 1200 Time Trial
This workout was one of our staple sessions over the August-November 2016 period as we begun to transition from cross country to track. It is a very straightforward workout, usually, run between 5k and 10km pace with a 90sec jog recovery. Afterwards, we would take a lap jog and run 4 – 6 x 200m with 30-second recovery. My best 4 x mile workout was ...
We do a variety of different ladder workouts depending on what time of year it is. I particularly like these sessions because of the mix of longer and shorter reps, plus I love the feeling of getting slightly quicker with each rep. I think the best ladder I have completed would have to be a few weeks out from the national champs this year. We ran 1...
This is a workout that most would be familiar with. It is also one of Telford’s favorites. We don’t run the full eight as much as I would like, usually running variations such as 2 x 4 x 400 with 200 float followed by a variety of different distance reps, however, when we do run the full workout it is a great gauge of 5km fitness. My best quarters ...
This final key workout is, in my opinion, the most important. It is a workout which gives me a lot of confidence and is usually completed a week or so out from a targeted 1500m race. The idea behind it is to get through either 1000m or 1200m at race pace or a little quicker and then follow it up with some faster reps to work on our finish. My best ...
May 8, 2024 · Sub 4 Minute Mile Workouts. Aerobic: Run a half-marathon at tempo pace of 5 minutes/mile or 3.07 minutes/km. Anaerobic: 2 sets of (1 x 400 + 1 x 800 + 1 x 300), holding 15 secs per 100m throughout. Take 30 secs rest after 400m, 60 secs rest after 800m, and a lap walk after 300m before repeating.
A sub-four-minute aspirant can do no better than look at the physiological make-up of the mile race. The total oxygen requirement is nearly 40 litres, of which only half can be breathed in - thus it is half-aerobic and half-anaerobic.
This video lays the foundation and outlines the schedule for running a sub-4-minute mile after the age of 60. This project will culminate in 2025 or 2026. Join Gilbert on this amazing...
- 10 min
- 11.9K
- Gilbert Flowers
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Jun 22, 2021 · Get ready to get speedy. This 4-week training plan will help you train to run your fastest mile yet!
