sub 5 minute mile

Training Advice/Discussion

7 years ago 11/28/2016 2:03am EST

Hi guys, say you have a person (me) (hobby jogger, if you prefer) that can run one mile in 5:5x. Assuming it is in the realms of possibility (probably unrealistic as I think I'm not especially athletically talented based on my progress so far), what advice would you give him to break 5 minutes in the mile/ 18:00 5k in the next 4-6 months, or to at least get as close as possible to these barriers?

Current best: 5:57 mile, 21:00 5k

Been running 6 months, started out running a mile @ 7:00 minutes

23 years old, M (don't laugh :(

Run 15 mpw on average (2 or 3 easy runs w/strides, tempo, occasional interval session)

I do plan on raising my mileage but I was wondering what a good training schedule would look like (i.e, what would work aerobic strength/endurance and maintain/enhance speed)

I also was wondering if periodizing is appropriate for me, as I don't plan to enter races anytime soon and am not a high school or college runner obviously who has seasons to worry about.

Thanks to anyone who spends their valuable time helping this hobbler.

Troll answers are welcome too lol

7 years ago 11/28/2016 2:07am EST

re: uncle ben's mice

I haven't ran under 5 yet(5:0x) so take my advice with a grain of salt. Most my teammates that break 5 usually do 30-40mpw. Our training plan is laid out by 2 quality sessions(Repeats,Intervals etc..) 4 easy runs, and 1 tempo.

Or you could try my method of doing a hard 3-4 mile run every other day and see where it gets you(Don't I was joking.)

7 years ago 11/28/2016 5:26am EST

re: uncle ben's mice

Just want to add that Jack Daniels has a chapter with training plans for the mile.

But yeah, you will need to up your mpw.

7 years ago 11/28/2016 12:55pm EST

re: uncle ben's mice

I made the improvement you are hoping to achieve back in 2001 when I was 24 (I ran a little in high school but not in college, so I was getting back in shape after a 5-6 year hiatus). Pasted the summary below from my log. Between these entries I was doing some easy runs (not much volume though). I would recommend reading Jack Daniels Running Formula, increasing your mileage as much as possible and following a 4-phased long-term plan including substantial buildup time rather than continually attempting 1600m time trials at low weekly mileage like I did!

7/30/01 1 mi @5:53

8/15/01 1 mi @5:42

8/20/01 1 mi @5:32

8/27/01 1 mi @5:26

9/19/01 1 mi @5:15

11/10/01 1 mi @5:01

11/17/01 1 mi @4:58

FYI I was able to get down to 4:44 by 8/23/2002 in a little over a year. More significant improvements came with increased mileage.

7 years ago 11/28/2016 12:59pm EST

re: Fall Down 9x Get Up 10x

Very important: incorporate 6-10 strides (I usually do 15-20 second bursts with around 20-30 seconds recovery) at least 3-4 times per week in the middle or end of your easy runs. This will get your legs used to moving faster.

7 years ago 11/29/2016 2:39am EST

re: Fall Down 9x Get Up 10x

Thanks for the advice guys, really appreciate it. Will make sure to take in the suggestions, and I just bought daniels distance formula e book version so I'll make sure to take advantage of that valuable resource :)

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sub 5 minute mile

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