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How long does it take to run 4 miles for a beginner?

Answer: on average it takes a beginner runner 43 minutes and 38 seconds to run 4 miles.

This assumes an average running speed of 10.91 minutes per mile which is the typical running pace for a beginner runner over 4 miles.

At four miles, runners face a significant test of aerobic endurance and threshold strength. This distance requires excellent pace judgment and energy system management. Success demands well-developed aerobic capacity combined with tactical racing ability. Training emphasizes aerobic development and threshold maintenance, focusing on sustaining race pace through accumulated fatigue.

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Training Plan for a Beginner Runner - 4 Miles Run

A beginner needs 12-16 weeks of preparation. Training builds gradually with 3-4 sessions weekly: one long run (building to 6-7km), one interval session (400-800m repeats), one tempo run (2-3km), and an optional recovery run. Core and strength work twice weekly support running development.

Recovery Guide for a Beginner Runner - 4 Miles Run

A beginner needs 24-36 hours for full recovery. They should drink 750-1000ml of water and eat a proper meal within 30 minutes of finishing. A 20-minute walk helps cool down gently. The next day should focus on light movement and basic stretching. Getting 8-9 hours of sleep is crucial for recovery. Any persistent muscle soreness after 36 hours means they should take an extra rest day.