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

[@nikanj]

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

[@asm673]

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

[@markthrelfall3577]

Didn’t he also do it in the middle of the night? Legendary!

[@asm673]

Yeah, I think there are multiple intersections that they had to go through so they did it in the middle of the night when there was no traffic. I can’t find the first video anymore but the year 2 video is still up kzbin.info/www/bejne/pJfNi6qKg91_pac

[@monsieurvilla]

downhill, that fast, definitely dangerous respect the send

[@ceciliabidwell1809]

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!

[@reall6229]

Wasn’t there some downhill race in the 80s where a guy ran a 2 something?

[@wordmunger]

@@reall6229 There is some dispute about the record, but no one has ever gone sub-3 minutes. I've seen 3:24 by Craig Wheeler a couple places though.

[@Lyonellan]

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

[@peter04345]

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.

[@unsungzero787]

Yeah, 59.64 per lap is the slowest average pace you can do while getting under 4

[@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.

[@teplak4805]

Yay Sam and Mark. Love your content!

[@gtn]

Yay! Thank you! Let us know if you have any challenges you think we should take on! :)

[@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!?

[@10xmz6]

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.

[@MuseRunner]

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

[@questgivercyradis8462]

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

[@jonathanzappala]

This should become a thing, like how Phil Gaimon started the everesting record.

[@ЯрославКовальчук-и9ь]

2:07 Nice to know that Wales is in the high Arctic now :)

[@_Tp___]

I didn't even spot that 😂

[@mikekent9488]

I love this. Thanks for sharing

[@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

[@jlore6344]

Yay Mark is going to summit Everest! This one was fun too BTW :)

[@kerrynball2734]

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.

[@ai314159]

I'm fairly certain that the mountain at 0:16 is not Everest. Looks like Ama Dablam.

[@ngdawgs1]

Mark= 🚀!! Now let’s see James and Heather!! 🥳

[@koruoverland]

Awesome run gents! Cheers 🎉

[@1989srjones]

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

[@oliverschmidt1988]

my knees hurt just by watching this !

[@Pepesilvia267]

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

[@XEinstein]

Go ice speed skating so you can attempt a sub 2 minute mile

[@bikeanddogtripsvirtualcycling]

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

[@markthrelfall3577]

@@bikeanddogtripsvirtualcycling yikes, imagine!

[@larrylem3582]

10%? Yech! I'd think too much energy would go into braking. I'd think 4 to 5% would be best. But they did it!!!!!

[@SteveNinetyski]

Gravity is your friend. Go to 45% and you could rolly polly down at 3.40 pace with a helmet on.

[@patrickclarke1462]

Qauds will never be the same again 😂

[@Leonidas-eu9bb]

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

[@SteveNinetyski]

How does it compare to your 1 mile.pb off the treadmill? 4.15 ish?

[@skerminkel9971]

"You just have to hit 60s per lap.." ... and then apparate the last 9.344m? Still, an impressive run just to get your cadence high enough. Also, what do you think would be the optimum gradient? It seems like it was slightly too steep to be comfortable. A more gradual gradient might have been quicker, no?

[@Astronomater]

hilarious folks.

[@davidms3729]

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

[@kevinwilliamson1883]

Amazing speed and, boy, will you be sore for a few days after that!

[@gtn]

I can’t explain how sore I was! Far more than expected, and in places I wasn’t expecting 😂 Mark

[@ThomasGroves-so3px]

Well done, now do it on the flat

[@Aeronwor]

Does that bit at the end mean Mark will be everesting some time soon?

[@markroe4952]

Ask Joe and LCB to do same please

[@worldcitizen9202]

i am fine with my 8 minute mile ....

[@bsmoov7]

50% aerobic is too low. The mile is still about 70+ % aerobic

[@Underdog_Triathlete]

Bet you could’ve shaved off a few more seconds if you had been a bit more aero-chicken 😉🐓

[@mikew6840]

Wondering what your cadence was 😬👊

[@markthrelfall3577]

@@mikew6840 not too crazy actually. Maxed at 197, but average 174

[@mikew6840]

Interesting. Probably easier than a marathon in Crocs 🤦🤣🤣🤣👏👏

[@sampetty5768]

Amazing effort!!! Fastest mile ever run in Auckland NZ kzbin.info/www/bejne/kH60qmtoacyprJI Probably seen this, but absolutely nuts how fast it is. Another question, can anyone in the world run a sub 4 mile, ride a sub 20 10mile TT and swim a sub 2min 200fr (short course)?

[@Kalenjinstf]

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 KZbin a 3:45 video of the full run.

[@markthrelfall3577]

It was legit and we have a complete front on GoPro of the segment, but edited for the sake of making the video entertaining. This hadn’t even crossed my mind. I wouldn’t fake this, come on! It’s on Strava with HR, cadence and everything else. As always we often film cutaways after an effort to get more angles and nicer shots

[@BelindaHumphries]

Tbf I think the same about the moon landings too but turns out that was real😭 🤦🏼‍♀️

[@marcuswills6569]

"we have the rights to some doubts"...... bore off. That's on you, so just change it to "I".

[@XxVidMakerxX]

first

[@Greenphil111]

First thing I'd like to say is you was running on the wrong side of the road. You should always run facing the car coming to you Second, would you be quicker if you had better super shoes?

[@markthrelfall3577]

@@Greenphil111 I’m not too sure that would be safe at 2:16/km. Agreed though, usually it is the done thing. But it would have ended badly if we had gone on the other side

[@jamieab13]

At this speed it's safer to move with the traffic direction

[@_Tp___]

Firstly, no you shouldn't. They are going at speeds a lot of people cycle on the flat, so should cyclists go on the other side of the road as well then? Secondly, they were running with supershoes.

[@richardgibbs1168]

Desperate click bait NONsense, what a load of yawn inducing tosh!!! zzzzzzzzzzzzzzzzzz

[@devidia]

No you didn't

[@markthrelfall3577]

I’m not sure if you’re actually taking this seriously. Of course we didn’t. We just joked about the fact that the actual world record is 3:43 and I ran a 3:37 DOWNHILL. Of course a KZbinr isn’t about the break the mile world record 😂

[@devidia]

@markthrelfall3577 Oh Markyboy, being insecure again are we?

[@henry-uf3cq]

@@devidia jesus christ, calm down man. Take a breath, count to ten and just think a little before speak again.

[@markthrelfall3577]

@@devidia odd comments mate 🤦‍♂️

[@gabedellar588]

Grow up ​@@devidia