Sub 5 Minute Mile by end of Senior Year

High School Running High School Training

8 years ago 11/22/2015 7:17pm EST

Hey guys so I have a goal of running a sub 5 minute mile and 10:45 2 mile by the end of this year. It's my last year of high school and I know it's not a super fast goal but it's something I've wanted to be able to do since freshman year.

Anyways, I ran well my freshman year of high school getting down to a 5:17 mile. Then sophomore year and junior year during track, I was injured most of the time but my times from XC indicated I could likely break 5 in the mile with decent winter training.

I believe the whole reason I got injured during those two track seasons was because I neglected sufficient winter training and came in too ambitious to the season. This year my friend who now runs for George Mason University gave me what I believe to be a solid winter training program that worked well for him. (He has some solid PRs of 4:19 for the mile and 15:04 for the 5k). Obviously the schedule is adjusted more to my training level with reduced mileage and such but is roughly the same.

All I wanted to know is if you guys think that this training schedule is legit and also if my goal times are realistic if I stick to a consistent plan. Some basic info on me: I'm 17, about 130 lbs. PRs: 5k-18:37 Mile-5:17 2 Mile-11:32 800-2:23.

Here is the link to the training program (make sure you read the info at the bottom of the program too):

https://docs.google.com/document/d/1Bzcyk3kOGsvF0Mqdm-8tSEWExwuR92c5ziwmsd50nnM/edit?usp=sharing

Your input is much appreciated! Also, please refrain from editing anything on the document if you can.

8 years ago 11/23/2015 12:09pm EST

re: mattbm16

looks good but it could be helpful to throw in some 4-8-4 interval workouts (roughly 3 sets of these per workout), and I would definitely throw in some progression tempo runs in there instead of constant 400's and 200's week in and week out.

8 years ago 11/23/2015 12:26pm EST

re: RunningThruThe6

I smell BS:

"MAKE SURE CORE DAYS ARE COMPLETED THOROUGHLY (NOT AN OPTIONAL PART OF TRAINING. JUST AS IMPORTANT AS THE RUNS)"

8 years ago 11/23/2015 12:53pm EST

re: mattbm16

Matt, there's not enough variation in this training schedule. You need more work at lactate threshold (i.e. Tempo pace), mile pace, and 800 pace in place of the 5k-pace intervals that you have. Doing the same workouts over and over again can lead to injury and will not develop a wide variety of muscle groups. This looks like it would get you in shape for 5k/10k instead of the mile. A good rule of thumb is to do 2.5 workouts a week: longrun (the .5), something faster and specific to your race (mile/800 pace), and something more aerobic (tempo/5k/10k pace).

I would recommend a 3-4 mile tempo each week for the first 4 weeks, and then a tempo every 2-3 weeks, as aerobic maintenance, for the rest of your training plan. For a guy of your fitness, tempo pace should be approximately 6:20-25 (see this chart:

http://www.berkshiresports.org/index.php?ID=lactatethreshold

) at the start of the season. If you're planning on getting into 5:00 shape, you should at least be in shape for 6:10-15 tempo pace by the end of the season.

I would also recommend doing a mile/800 workout each week, getting progressively more intense throughout the season. An example early season mile/800 workout might be: 4x400 @ 1:18 w/1:18 rest followed by 2x200 @ 35-36 seconds w/200m jog recovery. An example late season workout: 2 weeks out from your peak race, throw in a workout like: 2-3x800 @ goal mile pace with 3:00 rest, or 8-10x400 @ goal mile pace w/1:15 rest.

8 years ago 11/23/2015 1:06pm EST

re: ryanhallsoffday

5k paced workouts are still valuable though. Include one every once in a while as the aerobic workout for the week; they will especially help with your 2-mile. For the most part, though, if you train for a 5:00 mile with an adequate aerobic base from mileage and tempos, the 10:45 fitness should be there without much extra 2-mile specific training.

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