FAQs

What is runsub4.com?  Runsub4.com is a website run by lifelong runners who have competed at all levels, from youth track and field, high school, NCAA, and professional athletics.   The purpose of the website is to provide up to date news and commentary on current running results and events, as well as to educate runners from all levels.

Why the name runsub4.com?  Runsub4.com is taken from Run Sub 4, which represents one breaking 4 minutes in the mile.  As of March 6th, 2010, only 347 Americans have ever broken 4 minutes for the mile, indoors or out.  Breaking 4 minutes for the mile represents an exclusive collection of high performing and knowledgeable athletes.  This site, however is geared less to those who have broken 4 minutes in the mile, and more towards all runners, who can benefit from the experience of these runners.  This experience can help you maintain a long term, healthy relationship.   You can learn from the mistakes that many of these runners have made, and hopefully avoid them yourself.

What kind of training does it take to break 4 minutes in the mile?  This is a great question, and it’s tough to answer in an FAQ. In order to run under 4 minutes in the mile you need to have good foot speed, as well as strong aerobic capacity. In general terms, if a runner can consistently run 60 minutes for 10 miles, run a 10 mile race or tempo run around 53 minutes.  These runners will also do track workouts where one would run 400 meters on the track in 59 seconds, with 60 to 90 seconds rest.  A typical national class miler would do between 8 and 16 of these.   The other workout that is done a couple of days later, is a 4x800m workout where you run 800 meters in 1:59-2:01 with 2 to 2:30 minutes rest.   These are examples, and there are many variations of this training philosophy.