What's the minimum speed needed to run a sub 5 minute mile?

I'm not sure about the speed needed (shorter distances) as I am a distance runner, but considering you run 50 mpw I assume you probably run longer distances as well, at least occasionally - so coming at it from the other way, I was able to break 5 around the same time I could break 10:00 for 3km. I was also somewhere in the 17:15 range for 5k at the time if I remember correctly.

I used to be reasonably fast (3,41 1500 in 1996) but nowadays I´m a 49 year old masters runner, who is just racing for fun.

Last year I ran the mile in 4,48. Two weeks earlier I ran the 200 with a 5 meter flying start in 29,2.

lollerama wrote:

I'm not sure about the speed needed (shorter distances) as I am a distance runner, but considering you run 50 mpw I assume you probably run longer distances as well, at least occasionally - so coming at it from the other way, I was able to break 5 around the same time I could break 10:00 for 3km. I was also somewhere in the 17:15 range for 5k at the time if I remember correctly.

I do and have been training exclusively for longer distance races. I've never trained for just a mile goal time, but I'd like to work on it this year. Just curious to know what kind of minimum speed I need in the 800m, 400m, and 200m. Thinking something like 2:20-2:25 for an 800m, 68 to 70 for a 400m, and 30 to 32 for a 200m I'm guessing these are close to the right benchmarks?

I'd say the 200m 30-32, 400m 65-68, and 800m 2:16-2:20

I'd say the minimum speed requirement is around 75 seconds per 400

12 mph

Tomorrow land wrote:

I do and have been training exclusively for longer distance races. I've never trained for just a mile goal time, but I'd like to work on it this year. Just curious to know what kind of minimum speed I need in the 800m, 400m, and 200m. Thinking something like 2:20-2:25 for an 800m, 68 to 70 for a 400m, and 30 to 32 for a 200m I'm guessing these are close to the right benchmarks?

I think you have to be lot faster than that.

My guess is 400 at least 60 secs. 800 2:15.

fartleks and bagels wrote:

12 mph

damn, beat me to it.

fartleks and bagels wrote:

12 mph

False. He said sub 5 minute mile.

You gave the infimum, not the minimum (which doesn't actually exist).

Moo Goo wrote:

Tomorrow land wrote:

I do and have been training exclusively for longer distance races. I've never trained for just a mile goal time, but I'd like to work on it this year. Just curious to know what kind of minimum speed I need in the 800m, 400m, and 200m. Thinking something like 2:20-2:25 for an 800m, 68 to 70 for a 400m, and 30 to 32 for a 200m I'm guessing these are close to the right benchmarks?

I think you have to be lot faster than that.

My guess is 400 at least 60 secs. 800 2:15.

64 / 2:20 is definitely sufficient with good endurance

Fast hobbyjogger wrote:

I used to be reasonably fast (3,41 1500 in 1996) but nowadays I´m a 49 year old masters runner, who is just racing for fun.

Last year I ran the mile in 4,48. Two weeks earlier I ran the 200 with a 5 meter flying start in 29,2.

Love it ?

I ran 4:58 with a 2:25 800m PB. If you have put in a good base of miles, you won’t need as much speed in order to pull it off.

You should be able to run sub five off the mileage alone. It honestly doesn't look good for you.

I ran my first sub 5 in gym class in 8th grade with a grand total of 0 mpw. Was coming off of the swimming season. If you are putting in that much mileage then you could probably go sub 5 if you can get your 800 sub 2:20.

In my last middle school meet, I ran the 1500 in 4:41 which is about a 5 minute mile and I also ran the 800 that day in 2:23. I'd say 2:25 for the 800 but you have to love the mile like I did back then. 2:18 would is usually what you here is equivalent to sub 5 but you don't necessarily have to hit it. The conversion for 800 to 1600 is 6 seconds per lap and that's why a 2:18(69 seconds laps)800 is equivalent to a 5:00(75 seconds laps) 1600.

USA_runrun wrote:

In my last middle school meet, I ran the 1500 in 4:41 which is about a 5 minute mile and I also ran the 800 that day in 2:23. I'd say 2:25 for the 800 but you have to love the mile like I did back then. 2:18 would is usually what you here is equivalent to sub 5 but you don't necessarily have to hit it. The conversion for 800 to 1600 is 6 seconds per lap and that's why a 2:18(69 seconds laps)800 is equivalent to a 5:00(75 seconds laps) 1600.

bout right. Buddy of mine ran a 5:00 and ran a 2:20 a week later.

Experience limited coaching high schoolers. For a girl our experience says 63, 2:19-2:20 would do it. Boys would usually be a bit faster in the 400 & 800 before they would break 5.

my best 400 was 66 when I ran 4:56 in hs

It depends a lot on what type of runner you are and your previous training. If you are more of a middle-distance type, you may need 60/2:15 to break 5 in the mile. On the other extreme, I have seen old marathon runners breaking 5 with a 70/2:25.

In all cases, increasing the mileage from 50 mpw to 70 mpw won't be very helpful to drop your time from 5:41 to sub-5. In the summer I'd rather work on my strength to get ready for the mile-specific speedwork in the fall.