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Are you kidding me?
Yes
Sweet. There's a book out there about British long distance runner Gordon Pirie. It's a free 153 page book that's free on scribd. It helped me figure out a lot of the stuff I was doing wrong with POSE without the jargon Romanov uses.
I think you should be giving us tips, 4:40 is insanely fast. I've yet to drop below the 5 min mark on a mile and have conceded it won't happen. We could give some insight if you gave us some info on your current workouts. Also height/weight.