What does it take to run a sub 4 minute mile? Is it possible for me?

Hard to know what your potential is without more info, like how long you've been running, how hard you've been training, etc.

One thing running sub-4 requires is enough basic speed to run 50 sec. or so for 400. Then it's a question of developing the stamina.

I ran 3:58 for the mile in the early 2000s and could not run 50 seconds 400 (granted I was a strength based runner).

Running sub 4 isn't about speed. It's more about stamina or what I call strength. 95% of people on the board could run a 56 400m but can't run 3:56 for a 1500, let alone a mile. They have the basic speed, but lack the strength to hold that speed.

I was around 4:03 until I raised my mileage to 100-110 in the summer/fall and 80 during the late winter/spring and did longer tempo runs at around 4:55 to 5:05 pace.

Mixed in with interval work, you will have the strength to hold 59/60 points and kick.

I've been doing cross country and track for about 3 years, seriously starting 2 years ago. Recently, I've been doing about 50 miles a week.

I would say that I'm much better than my pr's, most of which are from last outdoor track season.

2:08 800, which I bet I could "easily" beat by at least 3 seconds.

4:24 15 like I said

9:48 3k (almost never ran it, could definitely go sub 9:20 if I seriously tried in it)

16:14 5k from the most recent xc season

I would guess your chances of ever running a sub 4 minute mile are not very good. They would be better if you're a little overweight or if you are a bit of a slacker. I do think you have some talent, but I would guess if you work hard you might get better than you imagined you could, but unless you can run under 2 minutes fairly soon for 800 meters, then it is difficult to imagine you'd ever break 4. However, you might still run 30 minutes or under for 10k if you train consistently.

define "fairly soon"...

No! And I would bet a lot of money on it.

lifetime goal? wrote:

I've been doing cross country and track for about 3 years, seriously starting 2 years ago. Recently, I've been doing about 50 miles a week.

I would say that I'm much better than my pr's, most of which are from last outdoor track season.

2:08 800, which I bet I could "easily" beat by at least 3 seconds.

4:24 15 like I said

9:48 3k (almost never ran it, could definitely go sub 9:20 if I seriously tried in it)

16:14 5k from the most recent xc season

It's a pretty long shot. I had better HS pr's than you and ran less mileage and never ran during summer/winter. (4:25 1600 off 30mpw). Turns out guys like me are a dime a dozen and most of them never sniff 4 min, including me at 4:08.

That being said, it is still possible. Some people just develop later than others. Don't give up hope yet, I haven't.

You just need to stick at it. Keep the goal in mind, but realize that you have a long way to go. You've only been running 2 years and 4:24 1500 is okay, but you're going to have to drop over 40 seconds from that. Even when you've got the experience and have done the work, you'll need to find the right race. I was trying to break 4 in the mid-80's, so I made the trip to America with 5 races lined up. The fastest one (where I PR'd) was only won in 4:03 (I ran 4:06). If I could have managed to get into a race won in 3:56 I feel I might have stood a shot (my best 1500 is 3:44), but alas, never able to run any quicker.

You need to start running your easy runs faster. Don't do a lot of mileage yet. While you're young, hammer 3-7 mile runs once a day feeling good. While you're still developing, you want to focus on quality rather than quantity. Set short term goals for each season. Picking up the pace of your easy runs will give you more endurance in your quality sessions and you'll be able to run better all events. First get yourself under 9:20, under 4:15, and under 2:05 consistently this indoor season. Hit those times. Forget about doing a lot of mileage (40 a week is fine). Focus on getting faster and HIT THOSE TIMES.

Outdoor, set new goals and achieve them.

Quality over quantity for now.

Why do you suggest not doing a lot of miles? just curious

bump

If I don't break 4 this summer i'm gonna retire.

My pr is 4.09 from 4 years ago. After I ran that I took 3 years off. Made a mini comeback last summer and ran 3.58 for 1500.

Been BEASTING the training since.

Sub 4 this summer for sure.

People who run sub-4 for the mile typically can run approximately:

5000: 14:00-14:20

800: 1:50-1:52

Some, particularly Kenyans, can run 5000 much faster than that, but I believe Bannister was somewhere around 14:30 for 3 miles, and HE was a speed-oriented guy.

EvilWheel wrote:

If I don't break 4 this summer i'm gonna retire.

My pr is 4.09 from 4 years ago. After I ran that I took 3 years off. Made a mini comeback last summer and ran 3.58 for 1500.

Been BEASTING the training since.

Sub 4 this summer for sure.

Good luck

What it takes to run a sub-4 minute mile is the speed/endurance to run a mile's distance in less than four minutes. If you exceed 4 minutes but finish before 5 minutes than you have run a sub-5 minute mile. What the term 'sub-4 minute mile' is referring to is the time it takes the runner to cover the distance. It really isn't all that confusing you seem kind of stupid for asking this question.

or you must be an idiot for not actually reading the thread.

It takes the speed and endurance/strength that others have mentioned and a very effective stride.

How smooth you look when when running 59 second quarters is your indicator.

I gave up on running to pursue other things in life when I think I had one more season in me to give it a shot. Not all runners have the same goal and most races turn tactical. So very few sub 4 mile races ever occur. I have travelled to races many times and ended up running slower that what I had time trialed weeks before.

I would guess that less than 8 new American sub four milers make it each year.

First think about being State champ and then all American in college.

lifetime goal? wrote:

I have the dedication.

If you have the dedication, then why are you asking an anonymous message board on the internet to validate your goal?

Go run. Run more. Run faster. Lock in on your life goal and f*** everything else. f*** everyone who says "no" in this thread.

Once you have achieved your goal, then make it more ambitious. Then repeat the previous cycle. If events turn in a way that means your shot doesn't hit its mark, at least be satisfied that you didn't puss out because someone on the internet said you couldn't do it.

lifetime goal? wrote:

will ever be possible for me to

Abolish that question from your mind.

Look, don't listen to any of the people who say you absolutely cannot do it. I have three examples of incredible sub-4 athletes who did not run incredibly well in high school.

1. Miles Batty: He ran 4:22 in the 1600m in high school. He now runs 3:55.79 in the mile.

2. Marcus O'Sullivan: I met this guy personally and talked with him. He ran 4:25 in high school for the mile and ended up running 3:50.96 in the mile indoors and once held the indoor world record for 1500m, 3:35.4.

3. Tom Von Ruden: He only ran 4:34 in the mile in high school. He ended up finishing 9th place at the 1968 Mexico City Olympics 1500m Final.

Never give up. You never know what is going to happen if you just keep working hard.

God Bless.