This is a 10 week training plan for someone trying to break 4:20 in the Mile/1600. They should have a background in distance running and should be quite experienced. It starts out conservative and low mileage but then builds in intensity and mileage. It consists of 6-7 runs/week. It is expecting that you are coming into this plan having already been running - but this running doesn't have to be anything advanced. Just easy running will do. It is also expected that you have experience running 30-50 miles a week in previous seasons.

IMPORTANT NOTES/PACES:

-Easy Run pace: 6:43-7:20. These runs should always be conversational. You should be able to easily talk w/another person without it making you feel more tired.
-Warmup: The warmup will always be 15 Minutes. You can also include a little 2 minute pickup 8 minutes into the warmup if you want to. This can be run at around 5:15 mile pace.
-Cooldown: Slower than Easy run pace by about a minute or so.
-Strides: These are "Feel good fast". This means they are way faster than your easy run pace, but are DEFINITELY not sprints. If I were to give a pace, it would be around your mile goal pace. Also, make sure to take 100meter slow jog/walk in between strides.
-Long Runs: Should be easy pace most of the time unless noted otherwise.
-Recovery Run: Easier than easy run pace!! This can be a very big range. A rough guideline would be 7:30-8:20 pace