Sub 4:40 Mile: 200m Repeats
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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Intro
The key takeaways from TRAINING FOR A SUB 4:40 MILE! | How to run faster and race/pacing tips by Vo2maxProductions. Solid content. The breakdown is below so you can start this workout. The full video is worth watching for context.
Key points
- Build an aerobic base first. Easy, conversational-pace runs for most of your week. Gradually grow weekly mileage, aiming for around 45 to 50 mi/week for high school athletes.
- Add tempo work. Once a week, run 20 minutes at a steady effort around 85% of max heart rate.
- Add speed work. 200 m and 400 m repeats at race pace. Keep recovery long enough (2 to 3 min) that you stay sharp.
- Race strategy. Even pacing across all four laps. The second and third laps are where you push hard. Hold steady on the final lap. Aim for consistent 62 to 63 second 400 m splits and don’t go out too fast.
Workout example
Speed/economy workout (sub-4:40 mile goal)
- Warm-up: 1 to 2 miles easy plus dynamic drills.
- 8 × 200 m at 34 to 35 seconds each, 2½ minutes rest between repeats.
- Progress to 8 × 400 m at 62 to 63 seconds each with 3 minutes rest (optional, once the 200 m repeats feel solid).
- Cool-down: 1 mile easy jog.
Weekly framework
- Weekly mileage: 45 to 50 mi (or 70 to 80 km) with most runs at conversational pace.
- Tempo run: a 20-minute steady-state session once per week at about 85% max HR.
- Long runs: 10 to 12 mi (16 to 19 km) at easy pace to build aerobic base.
- Optional VO2-max work: 6 × 800 m or 6 × 1000 m faster than 5K pace, with 2 to 3 min rest, for strength and aerobic power.
Closing note
Try these workouts and use the Pacing app to match paces to your current fitness.