I have researched many training methods and have coached many great mid-distance runners and have found there is a GUARANTEED training method for a runner to be able to run sub-4 minutes in the mile. Every day before the athlete starts their workout they need to run 1 hard mile. The athlete should start at a 4:30 mile, and each week run 2 seconds faster. When it comes time for a race this will have an amazing impact on the runner and a p.r. is certain. Within 4 to 6 months the runner WILL be able to break 4 minutes.