4:30 Mile Training
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Week 1-2Week 3-4ResultsWeek 5-6PlanResultsWeek 7-8PlanWeek 9-10Week 11-12Start Greater Speed work. Week 13-14
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1/14/2013average lap: 1:421/28/20132.25 miles in 17:38 with some 100m intervals at :15secs afterward 2/11/2013rest2/25/2013rest3/11/2013Day 1 – 5 x 400 meter repeats @ current pace. Recover between each repeat with 1 minute of passive recovery. Then run 5 x 400 meter repeats @ goal pace. Recover between each repeat with 1 minute of passive recovery.3/25/2013Day 1 – 5 x 400 meter repeats @ current pace. Recover between each repeat with 1 minute of passive recovery. Then run 5 x 400 meter repeats @ goal pace. Recover between each repeat with 1 minute of passive recovery.4/8/2013Day 1 – 5 x 400 meter repeats @ current pace. Recover between each repeat with 1 minute of passive recovery. Then run 5 x 400 meter repeats @ goal pace. Recover between each repeat with 1 minute of passive recovery.
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1/15/20135.32km in 28:041/29/20132 mile run in 15:26, 1mile in 6:252/12/20133.5 mile26 min2/26/20134.0 mil3/12/2013Day 2 – 8 kilometer fartlek run.3/26/2013Day 2 – 8 kilometer fartlek run.4/9/2013Day 2 – 8 kilometer fartlek run.
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1/16/20131st 2400m: 13:37 2nd 2400m: 12:021/30/20134.05 miles in 38:302/13/20133.1 mile22.5 min2/27/20133.1 mile3/13/2013Day 3 – 2 x 2400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery.3/27/2013Day 3 – 2 x 2400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery.4/10/2013Day 3 – 2 x 2400 meter repeats @ 5K pace. Recover between each repeat with 2 minutes of passive recovery.
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1/17/201330min: 3.23 miles 4 200m intervals @35-40s1/31/20132x1.1mile runs @ 8:45 and 7:462/14/2013Easy 10min AM run + 10min PM run. (1.25miles max)20 min2/28/2013Easy 20min AM run, Easy 20min PM run. Max 2.5 miles each3/14/2013Day 4 – Run 8 kilometers @ easy pace.3/28/2013Day 4 – Run 8 kilometers @ easy pace.4/11/2013Day 4 – Run 8 kilometers @ easy pace.
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1/18/20131600m: 7:33m, 800m: 3:20min, 400m: 1:23min, 400m: 2:02min, 200m: 35sec2/1/20135 miles in 45:592/15/20133.1 mile22:00 min3/1/20133.1 mile3/15/2013Day 5 – 10 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.3/29/2013Day 5 – 10 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.4/12/2013Day 5 – 10 x 200 meter repeats @ 400 meter pace. Recover between each repeat with 1 minute of passive recovery.
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1/19/2013rest2/2/2013Rest2/16/2013Easy 10min AM run + 10min PM run. (1.25miles max)20 min3/2/2013Easy 20min AM run, Easy 20min PM run. Max 2.5 miles each3/16/2013Day 6 – 5K to 8K fartlek run or rest.3/30/2013Day 6 – 5K to 8K fartlek run or rest.4/13/2013Day 6 – 5K to 8K fartlek run or rest.
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1/20/2013400m: 1:40min, 200m: 0:51min, 400m: 1:50min, 200m: 0:32min, 400m: 1:42min, 200m: 0:46min, 200m: 0:32min, 400m: 1:41min, 200m: 0:51min; 1st 800m: 4:21; 2nd 800m: 3:00, 3rd 800m: 3:022/3/20131 mile: 6:15 +>0.5 miles of intervals2/17/20133.5 mil26 min3/3/20135.0mile3/17/2013Day 7 – 3 x 800/200 compound sets. Run 800 meters @ goal pace then another 200 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 4 minutes of passive recovery.3/31/2013Day 7 – 3 x 800/200 compound sets. Run 800 meters @ goal pace then another 200 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 4 minutes of passive recovery.4/14/2013Day 7 – 3 x 800/200 compound sets. Run 800 meters @ goal pace then another 200 meters @ 800 meter pace. Take no recovery between the distances. Recover between each set with 4 minutes of passive recovery.
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26.8km=16.65miles18.5 miles18.225.232 miles28 miles18miles
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1/21/2013mile 1-2: 19:04, mile 3: 8:04min, mile 4: 6:552/4/20133.25 miles in 24:252/18/2013Rest03/4/2013rest3/18/2013Day 8 – Run 10 kilometers @ easy pace.4/1/2013Day 8 – Run 10 kilometers @ easy pace.4/15/2013Day 8 – Run 10 kilometers @ easy pace.
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1/22/20133 miles: 8:00/7:30/7:002/5/20131.1 miles in 10:302/19/2013Easy 20min AM run, Easy 20min PM run. Max 2.5 miles each40 min3/5/2013moderate 2.5 mile AM, easy 2.5 mile PM3/19/20134/2/20134/16/2013
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1/23/2013N/A2/6/2013Rest2/20/20133.1mile = 22:00min22 min3/6/20133.1 mile3/20/2013Day 10 – 10 kilometer fartlek run.4/3/2013Day 10 – 10 kilometer fartlek run.4/17/2013Day 10 – 10 kilometer fartlek run.
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1/24/20131.5 miles uphill2/7/2013Rest2/21/2013Easy 10min AM run + 10min PM run. (1.25miles max)20 min3/7/2013Easy 24min AM run, Easy 24min PM run. Max 3 miles each3/21/2013Day 11 - Run for 21 minutes alternating between 1 minute @ mile pace and 2 minutes @ easy pace. Then run 8 x 100 meter strides.4/4/2013Day 11 - Run for 21 minutes alternating between 1 minute @ mile pace and 2 minutes @ easy pace. Then run 8 x 100 meter strides.4/18/2013Day 11 - Run for 21 minutes alternating between 1 minute @ mile pace and 2 minutes @ easy pace. Then run 8 x 100 meter strides.
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1/25/2013N/A2/8/20134.35 miles/35m2/22/20133.1mile=21:45min21.75 min3/8/20133.1 mile3/22/2013Day 12 – 5K to 10K fartlek run or rest.4/5/2013Day 12 – 5K to 10K fartlek run or rest.4/19/2013Day 12 – 5K to 10K fartlek run or rest.
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1/26/2013N/A2/9/20133.52mile/26:032/23/2013Easy 20min AM run + 20min PM run. (2.5miles max)40min/5miles3/9/2013Easy 24min AM run, Easy 24min PM run. Max 3 miles each3/23/2013Day 13 – Run 10 x 100 meter repeats up a steep hill. Run @ goal pace. Recover by running down the hill @ easy pace.4/6/2013Day 13 – Run 10 x 100 meter repeats up a steep hill. Run @ goal pace. Recover by running down the hill @ easy pace.4/20/2013Day 13 – Run 10 x 100 meter repeats up a steep hill. Run @ goal pace. Recover by running down the hill @ easy pace.
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1/27/20132 miles in 20 minutes2/10/20131 mile/5:592/24/20133.5mile=26min26 min3/10/20135.0mile3/24/2013Day 14 – Run 12 kilometers @ easy pace.4/7/2013Day 14 – Run 12 kilometers @ easy pace.4/21/2013RACE DAY
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10.5miles13.25 miles22.228.2 miles30 miles28miles5 miles
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Training Schedule
Pacing Schedule
Sub 5 minute mile pace