RE: Guys: Can I run a sub-4 mile off of 30 miles a week?

30mpw is quite a bit for a race that is only like one mile long... I'd maybe spread the week out like this assuming you have a solid 7-8mpw base.

M - 0.5mi w/ strides (2 gels + 500mL accelerade)

T - 0.25 AM 0.75 PM easy (1 gel on each + 250-500mL accelerade)

W - 2x200m

R - 0.25 AM 0.75 PM easy (1 gel on each + 250-500mL accelerade)

F - 0.5mi tempo w/ strides (3-4 gels + 1000mL water)

S - OFF

S - 1mi long run, building up to 1.75mi (overdistance won't hurt) try for 1-2 gels every 2-3 minutes.

I'm pretty sure Bannister followed a similar program when he finally cracked 4 minutes for the mile. Best of luck!

Maybe if you had sub 3:50 talent.

But even then you would have to have had some background in the past.

I would say that no one can run sub 4 without having at least 1 week over 40 miles in his life.

Wow! This is one of the most blatant troll attempts I've ever seen, and it has received three serious responses so far. Come on people, the OP used the term "mary" and asked if Accelerade would help him go faster...in the same post!

yeah...the 2nd response was TOOOOTALLY serious...AYFKM?

Sometimes you have to have fun with the troll posts.

No one can take the original post seriously as someone actually trying to do this.

But there is more for me to talk about here than most threads.

Maybe this was Morceli posting here while thinking about getting back into shape.

At 37, he might be able to crack sub 4 this year running 30 mpw all year.

Come, play along.

I ran 4:04 off 18 miles a week at the age 0f 43

I read The Hobbit and there were some trolls in that story.

So forgetting trolls (because it takes an Orc to know a troll) we should remember that Bannister ran sub 4 on 25-28 mpw.