TRAINING FOR A SUB 4:40 MILE! | How to run faster and race/pacing tips - Vo2maxProductions

Intro

This is a quick summary of TRAINING FOR A SUB 4:40 MILE! | How to run faster and race/pacing tips from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Build an aerobic base first – run easy, conversational‑pace runs most days and gradually increase weekly mileage (aim for 45‑50 mi/week for high‑schoolers).
• Add tempo work – 20‑minute steady‑state runs at about 85 % of max heart rate.
• Add speed work – 200‑ and 400‑m repeats at race‑pace intensity, but keep the rest intervals long enough to stay fresh (2‑3 min).
• Race strategy – aim for even splits; the second and third laps are where you push hardest, then hold on for the final lap. Avoid a fast‑out‑kick; aim for consistent 62‑63 s 400 m splits for a sub‑4:40 mile.

Workout Example

Speed/Economy Workout (sub‑4:40 mile goal)

• Warm‑up: 1‑2 mi easy + dynamic drills.
• 8 × 200 m at 34‑35 seconds each, 2½ min rest between reps.
• Progress to 8 × 400 m at 62‑63 seconds each, 3 min rest (optional after you’re comfortable with 200 m repeats).
• Cool‑down: 1 mi easy jog.

Additional weekly components

• Weekly mileage: 45‑50 mi (or 70‑80 km) with most runs at conversational pace.
• Tempo run: 20‑minute steady state at 85 % HR once per week.
• Long runs: 10‑12 mi (16‑19 km) at easy pace for aerobic base.
• Optional V02‑max work: 6 × 800 m or 6 × 1000 m at slightly faster than 5 k pace, 2‑3 min rest, building strength and lung capacity.

Closing Note

Give these workouts a try and tweak the paces to match your own training zones in the Pacing app. With consistent mileage, smart tempo work, and targeted speed intervals, you’ll be on your way to breaking that 4:40 mile barrier. Happy training!

References

• TRAINING FOR A SUB 4:40 MILE! | How to run faster and race/pacing tips - YouTube (YouTube Video)

Workout - Sub 4:40 Mile: 200m Repeats

• 10min @ 6'30''/km
• 8 lots of:
  • 200m @ 2'52''/km
  • 2min 30s rest
• 10min @ 6'30''/km

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