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Old 10-01-2007, 10:41 AM   #7
-Ross Hunt
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Join Date: Nov 2006
Posts: 166
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I sure as heck never ran 4:11, but I ran ~4:45, which was good enough to medal a couple times at state in my division and bring home a medal for the men's medley relay at state my senior year. My 5k times were in the 17s.

I also came back three years later and 25 pounds heavier, and trained my mile back down to 5:00 over the course of about 3 months of nothing but 200-400m sprints, a little metcon, and a lot of oly lifting.

I think your goals are absolutely awesome, but you need to do a couple of reality checks.

1) You need to join the track team. Smart training programs are good, but nothing beats competition, and you can only get that on the team.

2) You need to realize that there is a huge difference between taking your time from 6:00 to 5:00 and taking it from 5:00 to 4:45; taking it from 4:45 to 4:30 is harder still. You will definitely need more specific running training for the latter improvements.

3) You do not need to gain bodyweight, or at least definitely not more than 5-10 pounds. 175 is already plenty heavy for a 1600 meter man.

4) Don't ignore speed training. Running 200-400m really made my mile faster.

5) I think metcon training is really valuable, but I think that one of the best things about is the ability to tax your CV system without trashing your legs. This means that mixed-modality metcon (circuits of ~10 minutes of rounds for time, even doing pretty low reps--e.g., 5xback squat, 5x KB snatch per side, 5x chin-up) may be more helpful to you on your strength days than tabatas, which will mess with your legs.

6) Your goals are awesome and your ideas to use strength and shorter metcon and running to train for them are, I think, smart. But you have to be prepared to accept your coach's authority. Even if what he says seems wrong--or even if it IS wrong--actually BEING in the sport and going to meets is going to do more for your mile time than the best training on your own.

You might try to dig up some stuff of Alan Webb's training program. A couple years ago, he was the first guy to break 4:00 in high school in a long time, and I think he was known for having a slightly higher bodyweight than usual and doing shorter training than most milers.

Feel free to ask any questions about this.
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