HOW TO RUN A SUB 4:30 MILE: WORKOUTS AND TRAINING RUNNING TIPS BY SAGE CANADAY

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My "Sub 5-minute Mile" Training Talk Video:

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[Eric-lxhp]

Kipchoge should release a video how to do a <4m30s mile 26 times in a row

[ashwiniprafulla]

I just started running, I can hardly run 1 mile in one go let alone do it in 4’30”.

[ericlukan]

Actually pretty funny since I’m doing 40 miles per week rn, and my school record is 4:28. Hopefully I can sprinkle in workouts like these soon👍

[Deadbuck]

As far as I know... 6:59 has been my Pb in the mile... two summers ago at age 44... my goal has always been to go sub 6... I’m gonna get there! Least I’ve been running better now than as a teenager...

[TheReelRaymond]

Perhaps one day I'll create a video about my failed collegiate track career (I ran in junior college), but as someone who's built primarily for sprinting I found this video and many of the comments insightful. First off, here were my times—ish:

200m: 23 (sprint intervals in practice)
400m: 52
800m: 2:09
1, 500: 4:39 (5:00 converted 1, 600 / 5:02 converted mile)

So naturally I think it's crazy that someone who runs a 57 in the 400m can run under 4:30 in the mile. But now that I think about it, this dynamic was common on my high school and junior college teams. When I was a senior in high school our best mile runner ran an impressive 4:37, but his 400m was 56, and I beat him in both that and in the only 800m race we ever competed in together. The best miler from our crosstown rival ended up being my teammate in junior college. In junior college that guy ran impressive 3K/5K/10K times, but lost to me in the 800m because he ran a 2:14. I had several junior college teammates with 400m bests of 53 seconds who were all running between 1:57 and 1:59 in the 800m, and I just couldn't figure out what I was doing wrong in my training. Some bodies are just built for certain distances.

BTW, the reason I said "my failed collegiate track career" was because even though I begged my junior college coach to allow me to be a full-time 400m runner, he refused and decided to bury me in the 800m because he saw a lengthy runner with impressive sprint speed during practice intervals and thought he could use that to will a great middle distance runner into existence.

_Note for YouTube: Please create a feature enabling commenters to disable links so things like "__1:59__" don't show up as timestamps if we don't want them to. I'm a UX designer by trade and I have a halfway neglected design channel separate from this vlog/filmmaker one I'm posting from, haha._

[freshappleseed]

I was actually looking for a video like this on ur channel a while ago. Glad you've made it now :). My sophomore year I ran a 4:31 and I was super stoked to break 4:30 this year...until the quarantine ofc. Even still, thank you for the video.

[RahulSingh-]

Currently preparing for 6 minute mile. Someday though.

[vijaykumalta]

Love you This my viedo❤❤❤ you listened my prayer I was waiting for this viedo. Currently my mile PB is 5.30 how much time it will take to break this time for me please tell me I am very curious.

[TheAwesomeOne]

im finally going to start running serious again, glad to see this video. one of my goals I made in highschool was 4 minute mile. i could run under 5 minutes in highschool but after I graduated I got a job that required to wear boots and about 3 weeks wearing them I got really bad knee pain. I was stupid for not replacing them sooner, I ended up wearing them for over a year and had bad knees that whole time. now im 21 and finally starting to get back into running right now ive been only doing 5-10 mile runs on the weekends sometimes 1 on the weekdays. working on good base atm. usually averaging 7:40-8:10 a mile during my runs. got a long way to go

[JordanThomasmedia]

Good tips! I found that breaking up the tempo run into tempo intervals was the unlock for me to get down to 4:45 in my 30s. Far as the specific stuff, I like doing 300 meter repeats instead of 400 meter intervals to start out. Had plans of building up for a 4:30 attempt this year, but now I will be happy to just run a sub 5 minute mile this year.

[WorkSmartNotHard]

Been building my aerobic base for almost 2 months now averaging a little over an hour and 10 a day... base mile rn is around 4:45 hoping to crack down to sub 4:25, my pr is 4:32

[dimitriskiousis]

sage with your advices after my army services watched your vids and start run for lost kilos and for health but now last month i ran 1 klm to 2:57 min all out!..my goal is run 1500m under 4:20...im 26 and i think if continue to run only for a mile in my 32 years break 4 min in 1500m but is not easy...greetings from greek fan!

[adamturner]

Would love to run a sub 4:30 some day, currently have a 5:42 pb for the mile. Would definitely try get my times down but trying to train for a 105k ultra so don't really need that pace yet...

[MrKaje]

My fastest time is 7:00, I’ve desperately been trying to get my time down to 6min, I’ve lost so much wait just to do it. I don’t know how else I can get there.

[elover]

Mate I appreciate this video. I'm in 8th grade and ran a mile in 7, but am now in 6:15 thanks to this video, and continue getting better 😁

[brunogodson]

hey coach i am from south africa your channel is helping me to become a better runner

[stevelafler]

Good info! Glad to hear the recommendation for some long repeats. I first broke 4:30 in a time-trial after freshman XC training, first year of college. Key workouts were long intervals like 5 @ 1-mile (a bit faster than your 5k race pace). Helped me get my PR from 4:30.7 to 4:21.9 at that moment.

[murphjones]

I ran 4:30 in high school a few days after I did 8 x 400 at 65 seconds each with 90 seconds rest in between. I was in the JV heat and won the race by a good amount. The guys in the varsity heat ran in a pack that finished from 4:20-30, so I think I could have gone faster.

[dobler]

Hey Sage, I was a sub 2 min 800m and a 51 second 400m runner back in highschool. I'm 34 years old now and I've recently gotten back into running. If I was able to get back into the same shape I was in, do you think I could come close to those times or do you think I would have lost too much natural speed?

[jamesgoodwin]

When I was 22 I could only run 63 sec 400m but could run 4:48 mile on 20 miles per week. I just have no leg speed. No joke an old woman beat me in the 200m at some indoor track club meet when I was 16. Man if I had the speed to run a 52 sec 400m I wonder if I could’ve done a 4:10 mile. I’m 41 now and probably can never run under 6:00 mile again. Funny my Garmin and Fitbit says my VO2max is 64 and I’m 20lbs heavier than when I ran a 4:48 mile