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
We’ve pulled together the key takeaways from TRAINING FOR A SUB 4:40 MILE! | How to run faster and race/pacing tips by Vo2maxProductions—it’s excellent content. Here’s the breakdown so you can start this workout right away. For more context, the full video is definitely worth checking out.
Key Points
- Build an aerobic base first – Run easy, conversational-pace runs for most of your week. Gradually increase your total weekly mileage, aiming for around 45–50 mi/week for high school athletes.
- Add tempo work – Once weekly, run 20 minutes at a steady effort around 85% of your max heart rate.
- Add speed work – Include 200 m and 400 m repeats at race pace. Keep recovery periods long enough (2–3 min) that you stay sharp between reps.
- Race strategy – Even pacing across all four laps is the goal. The second and third laps are where you make your push—press hard here. Hold steady on the final lap. Aim for consistent 62–63 second 400 m splits, and don’t go out too fast early.
Workout Example
Speed/Economy Workout (sub‑4:40 mile goal)
- Warm-up: 1–2 miles easy plus dynamic drills.
- 8 × 200 m at 34–35 seconds each, 2½ minutes of rest between repeats.
- Progress to 8 × 400 m at 62–63 seconds each with 3 minutes rest (optional—move here once the 200 m repeats feel solid).
- Cool-down: 1 mile easy jog.
Weekly framework
- Weekly mileage: 45–50 mi (or 70–80 km) with most runs at a conversational pace.
- Tempo run: A 20-minute steady-state session once per week at about 85% max HR.
- Long runs: 10–12 mi (16–19 km) at easy pace to build your aerobic base.
- Optional VO2-max work: 6 × 800 m or 6 × 1000 m at a faster-than-5K pace, with 2–3 min rest between efforts, for building strength and aerobic power.
Closing Note
Test out these workouts and use the Pacing app to match the paces to your current fitness level. With consistent mileage, solid tempo sessions, and focused speed work, you’ll have a real shot at breaking 4:40. Train hard!