What It Really Takes To Run A Sub 4-Minute Mile

The sub-4-minute mile—like the sub-2-hour marathon—is one of those elusive targets in running, even for elite athletes. 🏃‍♂️💨

A few years ago, Mark took on the challenge but came up short. Now, he's back to give it another shot on a different course. This time, he might have gotten more than he bargained for… including a world record (sort of).

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00:00 Running sub 4 minute mile was physically impossible
00:25 Only 1800 people have succeeded
01:02 How can you run a sub 4min mile?
02:04 Mark’s sub 4 min mile attempt
02:55 Setting off
03:46 Breaking sub 4
03:57 Final time results
04:57 Putting the sub 4 min mile attempt into context

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How fast do you think you could do a mile downhill?🗻📉🏃

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Photos: © Triathlon / Getty Images

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#gtn #triathlon #swimbikerun #mile #miles #worldrecord #breakingbarriers #nohumanislimited #run #downhill #record #sub4 #trackrunning

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[nikanj]

Run a 3:37 mile downhill.
Strava: That's fake!
Run 600km at 109km/h in the ocean.
Strava: Looks good to me.

[asm]

RIP David Torrence. His downhill mile post on LetsRun was the thing of legends. He eventually went on to run in the Olympics.

[ceciliabidwell]

Great to see Sam back! The Mark/Sam adventure videos are my favorite.

[wordmunger]

A little bit of googling suggests the downhill mile world record is held by Mike Boit at 3:28. So Mark really wasn't far off that!

[bikeanddogtripsvirtualcycling]

I remember a school trip up Snowdon in the mid 80s. On the descent I began walking faster and faster until I was sprinting and my legs wanted to move faster than my body would allow.
I ended up throwing myself to the ground and kind of just bouncing a good hundred metres or so along a grass verge and over a few small rocks.
Bit of a cut elbow but nothing broken. Had teachers screaming after me thinking that I had broken my neck or something. Scared the life out of me - almost.

[Lyonellan]

Oh sam is back. I remember you guys talking about him getting a small injury. Good to see him back and doing well

[xmz]

Could you please do a video on time crunched middle distance runners (4h/week). Currently I am running 2h twice a week, with sprints in the long runs. Especially I'd like you to answer, 1) which types of racing would be advisable (middle distance? 5 k? 10 k?) given the little training time, 2) which workouts or types of training does work on so little time, 3) if one should periodize or structure the training. Thank you very much :) Nobody thinks of the time crunched population and this is a pity. There is so much potential in it. Often it is just a (short) and pretty stressful phase in ones life, where one would like to go on training, but don't know how.

[peter]

Actually you need to run at just under a minute per lap as mile is 1609.34. One minute laps will leave you a little disappointed at the end of your run.

[MuseRunner]

Haha! Saw that on your Strava! Thought it was a challenge! Well done lads

[SteveNinetyski]

Fantastic run😁 It is quite a pounding to run hard on a 10% downhill. I'd be interested to see if any other barriers could be broken on downhills..mostly the short distances..ie 10 second 100m, 20 sec 200m and 45 sec 400m maybe!?
Think you'd need to get some speed training in to reach those heights!?

[Amjakub]

Was wondering what happened to this lad who occasionally shows up on the channel. Just watched some old vids with him. You should include him in some challenges. The duo Mark and him is fan to watch

[seth]

It’s not lactic acid. It’s metabolic acidosis due to the accumulation of H+ ions.

[questgivercyradis]

That's faster than my commute pace on bicycle (on flat). Damn. Impressive legs, fellas!

[kerrynball]

running downhill without injury is always a good success even if you don't crack the 4 min mile. I'd be still more than happy to get my run to a 4 minute / 1km time.

[Pepesilvia]

Gee I’d feel so out of control running down 10% grade at 16mph

[srjones]

You two still need to go back and finish the Paddy Buckley 😉

[bikeanddogtripsvirtualcycling]

how many times did you check your shoelaces weren't going to come loose before starting that run?

[davidms]

No comparison, way way easier to climb Mount Everest (also more dangerous). If you have money enough and you are in good shape (like 5:30/mile shape) you probably could climb Mount Everest

[Leonidas-eubb]

I did the 4min mile on level ground on a treadmill. It's a bit easier on a treadmill but not much.

[pro-fondeurs]

I am sorry to tell you we have the right to some doubts... On a 6:22 video, what do we really see of that Mile? Too much editing (and why does it look like a mid afternoon sunny day at the start and like dawn (3:40) later? I don't get why it would be fake and why it would be an editing and acting job... But, if it is really 3:37/3:43, I think you can and should post the full take of a single camera. Otherwise, we have to doubt (it being on Strava, as someone said it is, is not a proof - I could very well ride my bike wearing my watch, especialy if I have the time between the different takes...) So, in short, upload right now on Youtube a 3:45 video of the full run.