How I Ran A Sub 4 Minute Mile - The Running Channel

Aug 13, 2025

Key Training Concepts

Speed‑endurance repeat – the coach used a 6 × 400 m repeat with a 1‑minute jog/recovery. The total time for the 6 repeats predicts the pace you can hold for a 1500 m (≈ mile) race.
Progressive overload – start with a long recovery, then gradually shorten it throughout the season. As you get faster, increase the repeat count (up to 10 × 400 m) for a more accurate mile‑pace gauge.
Benchmark laps – you need to be able to run a 200 m in ~26 s and a 400 m in ~50 s (all‑out) to be realistic about a sub‑4‑minute mile.
Mental toughness – visualise the race, practice staying calm under pressure, and treat the repeat session as a mental‑strength drill.
Injury‑prevention – strengthen foot/ankle muscles, monitor bunion‑risk, and keep weekly volume growth under 10 %.

Workout Example (track session)

Warm‑up – 10 min easy jog, + dynamic drills (high‑knees, butt‑kicks).
Main set – 6 × 400 m at your target mile pace (≈ 1 min 00 s per lap for a 4‑min mile). Keep the recovery jog at 1 min between each 400 m.
Cool‑down – 5‑10 min easy jog, followed by static stretching.

Tip: As you improve, shorten the recovery (e.g., 45 s) or add extra repeats (up to 10 × 400 m). Use the Pacing app to set your target lap time and let the app auto‑track recovery intervals.

Practical Tips to Try Right Now

Run a test lap: On a track, time a single 400 m. If you’re > 55 s, you still have work to do; aim for ≤ 50 s.
Monitor recovery: Use a heart‑rate monitor; if your resting HR is still elevated the next morning, add an easy day before the next hard session.
Weekly volume control: Don’t increase total mileage or interval volume by more than 10 % each week.
Strength: Add 2 × weekly foot‑strength drills (e.g., single‑leg balance, towel scrunches) to protect against bunion‑related issues.

Closing Note

Give the 6 × 400 m repeat a go this week, adjust the paces to match your current fitness, and track everything in the Pacing app so you can fine‑tune the workout for your own speed. You’ll be one step closer to that sub‑4‑minute mile—good luck and enjoy the run!