How can I reach a sub 5 Mile.

Training Advice/Discussion High School

1 year ago 01/14/2023 10:20pm EST

I'm a freshman that wants to run a sub 5 minute mile. Not the metric mile. Last year I ran a 5:43 with about a month of training, hobbling around because as I later found out, I had stress fractures in both of my legs. During cross country season, it got even worse and I couldn't even walk normally. Despite that, being stubborn as hell I decided to continue the season. I was running about 25MPW. With possibly the worst form ever leaning into each side to cushin the blows in 80 degree weather my best time was 21:30. After healing I started running again but putting in many more slower miles for about 6 weeks. I've found that to be the most affective way to run without injuring myself so far. Now during preseason I feel I can run much faster and with much better form as last week I ran 3 800's around 235 pace and it didn't feel like I was really pushing myself so today I tested my 800 and got 227 probably still not all out. I'm not in great shape and wondering if in 4 months I can pull out a 5:minute mile or close to it.

1 year ago 01/14/2023 10:23pm EST

re: Road to 5

3x800 at 2:35 shows you're not untalented, just run more and you'll get there

1 year ago 01/14/2023 11:41pm EST

re: Road to 5

I'd suggest running more easy miles. But make sure to increase your volume gradually, and keep them easy.

If you're particularly injury prone, I would suggest cross training as a valuable aerobic stimulus.

If you have a bike;

each week, maybe do a couple rides of 45 minutes, keeping your HR at about the same rate as your easy runs, and then one ride of 15-20 minutes hard (after a warm up of 15 minutes or so). If you have a long mountain road near you, do it on that, otherwise break it up into intervals on an uphill section.

You can do this in addition to your regular training, perhaps doing the hard ride in the afternoon of one of your running workouts. Because the impact is greatly reduced, the injury risk is very low, and it may even assist with recovery.

1 year ago 01/15/2023 2:03am EST

re: Road to 5

in my experience the standard high school underclassmen that has the talent to break 5 generally needs to run in the 11:00-11:20 range for 3200 and 57-61 for the 400. this should roughly translate to around 2:12 to 2:15 for the 800.

keep up your mileage, and increase it slowly. by the time you get up to 35mpw and hold that for a while that should be more than enough. make sure to keep your mileage consistent and constant through the season.

in addition to that, make sure to develop your speed so that you can run a fast 400. most high schoolers at your age tend to fall short from breaking 5 because of speed, at least from what i’ve seen. many are simply

incapable of breaking 62 and that ends up really showing in the 1600. so strides after runs, and do things like 2x3x40, where you hit your top speed in that 40m zone, and other stuff like 2x3x40 of accelerations.

4 months is more than enough. by the time you get in shape and sharpened during the season, that consistent mileage and speed development you’ve done will show.

make sure to do core and other strengthening exercises consistently. drills to help with form will definitely help to if you are inexperienced in this regard.

all in all, that was my experience with breaking 5. i felt like keeping up consistent mileage at around 35mpw and maintaining speed development ultimately helped me break 5 at around the same time and in the same timeframe as you. i also lifted but i had alot of help with that, so i wouldn’t do it unless you can find lots of help to make sure you don’t get injured.

good luck. come back to this thread in a few months when you break 5. you clearly have the ability to - it’s just about putting in the work.

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