Breaking 4:30 mile barrier

6x400 workout helped me go from 6:16 to 4:48 on 4 months. 85% effort on the 400s and 95% effort on the 100s in between. Good luck.

where did you get the 100's from, so let me get this straight

6*400 at 85 %effort

100ms at 90 percent effort as well, but how many, 5?

i came up with this workout myself and got lucky that it works.

and yes, 5 100s.

How is it possible to run 5 miles a week? Is it one mile a day with weekends off?

Yeah, I just ran whenever i never really had a set schedule

Sham 69 is a known troll, don't listen to a word he said. Honestly, the first thing you need to do is just run every day. Are you on a team? Just run with them. If not, just run every day on your own. You can start with 3 days per week, and work your way up to 6, adding one more day every two weeks. Still take one day off every week. You can start small for the runs, just 20-30 minutes per day. Build that up slowly once you get to 6 days per week., increasing by maybe 10 minutes per day every two weeks. if you ever get up to 60 minutes per day you can stop there.

At some point you should start adding workouts. I would recommend to start when you get up to 6 days a week, but you could add it earlier or later, just be sure not to overdo things. I would recommend two simple workouts, one on Tuesday/Wednesday and one on Friday/Saturday. The order doesn't really matter, but I personally prefer to do a tempo-style workout on Tuesday and an interval-style workout on Friday. I would say try to get in one of each type of workout each week.

The tempo workout can be a continuous run of around 20 minutes/3-4 miles at ~90% effort. So if you can normally run a 5k in 20 minutes, you should run roughly 4500 meters for your tempo. If you can run a 5k in 15 minutes, you're looking at trying to get at least 6k for your tempo, ideally a little more. For you, I would recommend running around 6:15-6:30 per mile. You can switch it up and do 3-4 mile intervals with 1 min rest at around the same pace, aim for the faster end of that range though. There are other options for these type of workouts, but these are the simplest ones.

For the interval workout, I would recommend having two basic workouts. As you get more advanced, you can vary the distances, but these will get you in shape without frills or complications. The first is 200 meter intervals with 1 minute rest at no faster than mile pace, so for you 39-40. I would recommend starting with 8 of these and slowly working up to maybe 14-16. The second is 800 meter intervals with 1:1 rest (so if you run for 3:00, you rest for 3:00) at roughly 5k race pace. It's hard to tell what your 5k time is now, but I would start out by doing them at 3:00 and if that's too easy, cut down to 2:50. Wait until the back half of the workout to determine if it's too easy though. I would recommend starting this workout with only 4 and working up to 7-8 of these reps.

These workouts should get you started, you can find a million other workouts that will "work" on the internet but these workouts will do you just fine for now. The most important thing is just getting into running every day and doing more structured workouts. You can start to add things like strides, strength training, and variants of these workouts (as well as totally new workouts) once you get stronger and more experienced. Good luck!