Can I run low 4 in the mile off of 60-70 MPW?

Ran 4:01 off 55 mpw

6 minute easy pace though

70 or so miles per week in singles to break 4? You can do it. Just have to be patient and keep stacking training over years. Who knows, maybe you’ll run 3:36…

No…but you can run under 3:50 with just 35-40 mpw if your name is Jim Spivey.

Of course it can be done.

according to your plan though, you only have two workouts per week, and only one of those is mile pace or faster. That’s not enough stimulus to get your body ready for running sub-4.

Yes, tons of people have done it. Mileage isn’t as important thing for the 1500/Mile as it is for 5k/10k.

I ran sub 4 off 55 mpw with 3 workouts a week.

Coached by me your main week had looked like this : M: 60 min easy steady Tu: 15- 20 x 400m @ 5 k pace We: 50-60 min steady easy Th: 50-60 min easy steady Fr : LT intervals 400- 3000m to a total of 6- 10 Miles Sa: 60-80 min easy steady Su: Day off

Well, not so far from your present training I see. Then this had been your basic week and to prepare for a fast mile race include some faster tweeks @ mile pace, 3 k pace, sprint pace and 800m pace.

No problems for you to reach a sub 4 mile on 45- 55 mpw if you have the necessary talent. I'm sure! Good luck! 🧙‍♂️🇸🇪

Many people have run sub 4 on 65 miles a week. No one is going to do it on a schedule like yours.

I ran low, medium and high mileage. But I found that the more I ran the harder I could train and the faster I could race.

Malmo, care to give us a schedule that would produce sub 4 on 65 mpw?

I mean, I'm just trying to stress, recover and repeat. I think I have basically like 2 and a half hard efforts in there with the moderate run. Any suggestions on what your week would look like?

Move W run to Sat, F run to W and Sat run to F. On Sun alternate moderate long run with long run closing the last 1/3 hard. That way for the same mileage you are getting more threshold work in. With consistency, it can be done. Good luck

Of all the useless things you have written here over the years this is probably the most useless.
Isn't that the case for everyone, that if the talent is there they can reach a certain goal on a certain mileage?
I am sure ElGuerrouj could run a sub 4:00 mile on 30 miles/week. I am also sure you could not.

Well, I gave a sample week of how to run a 4 min mile on relatively low mileage but we all always have to remind each other you can't make a donkey to become a very fast racing horse whatever training method you set up.😉🧙‍♂️🇸🇪

Only one of your stresses is run at your goal race distance pace. If you’re training for the mile, at the very least your plan should have a mile workout and a faster-than-mile workout. This is in addition to strides.

what’s the point of the tempo in your opinion? Don’t just say, “I heard tempo runs were good.”

Someone downvoted this, but Jerry Schumacher, Dathan Ritzenhein, Gjert Ingebrigtsen, Peter Coe, Bob Timmons, Ron Warhurst, Sean Brosnan, and many others agree with me.

Lots of downvotes, but I think this is correct. It's actually surprising to me that the OP has gotten this far with that program. A serious attempt to go from 4:12 to 4:00 should involve a coach with experience training milers.

As I recall, malmo doesn't believe in strict schedules, more of a: listen to your body, take each day as it comes, with lots of racing and appropriate training in between, general approach?

Did you choose your parents carefully? Did you mother’s 🧬 pass along superior mitochondria? What makes you believe that you are genetically capable?

Not trolling. Just asking hard questions. Sadly, wishful thinking and hard work will not overcome predisposition. Throw in your age (I presume that you are a post collegiate athlete) plus the energy and stress costs of a full-time job, it is an uphill battle.

Get a coach and some baseline testing (fiber distribution, VO2, blood lactate) to ensure that this isn’t doomed to failure before you invest. Dropping 12 seconds over a mile is a Herculean task.