What would be some good interval workouts for breaking 5 minutes in the mile?

Well for a starter stop doing intervals back to back.

Put 2-3 days between speed workouts.

Get to the point where you can run a time trial 1320 (3 440 yard laps) in 3:45 and feel like you could have gone on.

2 x 800 in 2:25 is good with 4-5 minutes rest.

4 x 400 in 65 seconds with 4-5 minutes rest.

8-10 x 400 in 74 seconds with a 200 meter jog.

Not that it makes it the gospel, but Daniels says you can do two quality days in a row and not have it be detrimental; he thinks it fits well with HS racing schedules.

As for indicator workouts for a sub-5, I agree with that last one with slight ammendments. As long as you're doing your 200s in one minute or less, it's an indicator you're ready to go sub-5; my guess is, though, that those last few recoveries might get just a little bit longer, so I'd say just take one minute active recovery/

Kaylin M wrote:

Hey guys, I'm a freshman girl in high school

Try a little patience. You're only a freshman. You'll run under 5 minutes when you are mature enough.

Note: your 3200 meter time is equivalent to a 4:54 mile (Purdy Points).

At what pace are you currently running these two workouts now? I also do not like the back to back workouts. For the shorter interval workout i would suggest increasing the rest to 2:00 and pace to 74s (4:56 mile pace). And the longer intervals should be at like 5:20 pace.

Meant to put this in:

16x200 with 1:00 rest in 37

8x400 with 2:00 rest in 74

This i think would work better:

Monday - Long run ~10 miles

Tuesday - Long Intervals (1200s, 1600s)

Wednesday - Easy run ~ 5 miles

Thursday - Short Intervals (200s, maybe 400s)

Friday - Easy

Saturday - Race

Sunday - Easy

I am curious if you think running all her runs on hilly terrain and just do strides could get her to her goal mile time? I have alwats felt strength eguals speed to a certain extent. Combine the increased strength in her legs as well as the aerobic increase and she might reach her goal. Just an alternative to doing track workouts.

Personally if i was a high school coach i would take a similar approach for the first time runners. Looking at long term development i would focus on just getting the miles in with a tempo effort once a week and reps (ex 4-8x200) 1-2 times a week. And where i may only have the more developed runners race once a week the first years would race twice a week if there are two meets in a week.

Since Kaylin M. ran a 4:59.28 1600 at the Pasadena Games, she already seems to be doing what she needs to do.

Not too many 9th graders have run 2:17, 4:59 and 10:36 outdoors in March (besides finishing in the top 10 at NTN in the fall).

Kaylin M wrote:

Hey guys, I'm a freshman girl in high school, and I was wondering if anyone has some good interval workouts ...

I assume you have a coach. He/she knows much more about you than the folks posting here. Trust your coach.

sorry coach dd - most hs track coaches don't know jack, most are wannabe football coaches, who get "stuck" coaching track. maybe they can coach sprinters, most have no idea how to coach middle distance runners. sorry, those are just the facts.

crushing reality wrote:

sorry coach dd - most hs track coaches don't know jack, most are wannabe football coaches, who get "stuck" coaching track. maybe they can coach sprinters, most have no idea how to coach middle distance runners. sorry, those are just the facts.

I'm not sure where you live, but my experiences say just the opposite. The vast majority of high school coaches that I know are intelligent, thoughtful, and very competent. Furthermore, if this young lady has really run the times she stated, then she's obviously getting some good coaching. I say, if it ain't broke, don't fix it.

You must be one of them then.

crushing reality wrote:

sorry coach dd - most hs track coaches don't know jack, most are wannabe football coaches, who get "stuck" coaching track. maybe they can coach sprinters, most have no idea how to coach middle distance runners. sorry, those are just the facts.

Before casting aspersions on her coach, you might attempt five minutes of research.

Her team: repeat state champs in cross country in 2006 & 2007. NTN Finalist in 2006; 2nd in NTN in 2007.

Individual performances: state track finalists in girls 1600 or 3200 (or both) in 2005, 2006 & 2007.

School records (all set under current coach): 2:10.03, 4:42.5 & 10:31.24.

Already this track season, the team has four girls under 2:20, two under 5:00 in the 1600 & four more under 5:15, and three under 10:50 in the 3200 and two more under 11:20.

This is his fourth year at the school. Quite amazing, by any measure.