Breaking 5 in the mile by december 31st

You ran 15 min for 5k? Because that's sub-5 pace.

that was a year ago, 2009. I have not broken 5 in 2010

If you have the talent to run 15 for the 5k, you'll easily run sub 5

mark coogan owns you. he ran sub 5 every year from 8th grade to 2008. something like 30 years.

Well, seeing as I'm 25 it'd be hard for me to have a 30 year streak.Also, i know that I've run 15, but I have never been in such bad shape.

light em up wrote:

mark coogan owns you. he ran sub 5 every year from 8th grade to 2008. something like 30 years.

my experience wrote:

Well, seeing as I'm 25 it'd be hard for me to have a 30 year streak.

Also, i know that I've run 15, but I have never been in such bad shape.

light em up wrote:

mark coogan owns you. he ran sub 5 every year from 8th grade to 2008. something like 30 years.

it will be very close, i think. in order to run sub 5, you'll need to run those 400's 7 or 8 times. you might have enough time to do it.

On consecutive days I did:

3 miles in 18:40

4 x 400 at 73 then w/ 1 min rest

10 x 200 @ 35 with 35 rest

Should I continue to pound out workouts or go more towards long runs. I think workouts because going fast feels hard.

Does anyone have any suggestions for more workouts or what I should do, I only have 10 days left.

Do what Joe Mac does, he does it everyday

www.joemacruns.blogspot.com

thanks for the tip.

Go run something like 6 miles at a pace around 7 minutes per mile. Then do dynamic stretching or whatever to make sure you're limber. Find a hill. Do 5 to 10 hill sprints of no more than 10 seconds at 99% effort. Make sure you feel fresh for each one. Don't overdo it; if you start feeling uncoordinated, then you aren't fresh and should wait longer before your next one or simply stop for the day.

Jog easy for two days. If you don't know how to do that in a way that will rejuvenate you, then simply take the days off.

Break 5 in the mile on the next day.

1 mile 6:10

2 x 800 - 2:20, 2:23

1 mile 7:00

3 minutes rest between each.

1x mile in 4:59 with 1 day rest should do it

This was me:

hmmmmm wrote:

1 mile 6:10

2 x 800 - 2:20, 2:23

1 mile 7:00

3 minutes rest between each.

I think i'll try that in 2 days

wilfredo wrote:

1x mile in 4:59 with 1 day rest should do it

The track had snow on it but, it was above 35 with not much wind so the conditions weren't too bad. I ran 4:58.4 my approximate 1/4 mile splits are below:

1:11 (33, 38)

1:19

1:17

1:10

I didn't think that I was going to be able to do it after that first 200.

Man, I'm in almost the same boat.

I'm 27, and had a 12 year streak going last year. This year, I essentially 'retired' and just realized in the past two weeks that my streak is ending. Kind of a shame. If I'd given it an attempt or two in the summer, I probably could have done it, but there's no way I'm going to get it done tomorrow.

yea, i'm glad i remembered about a month ago and started running. I could have done it easy last winter as I was still in 15:30 shape or so. But man, I didn't think i was going to be able to do it after my first workout 4 weeks ago. it was 200 400 200 at 1:15 pace and I thought i was giong to die.

When I ran sub5 for the first time, I did this workout the week before:

12x400 all under 75seconds with 60 second rest

some were 70 and some were 75. You should feel dead at the end of the workout. This was in a sectional race so it might be harder for you since(I'm assuming) you are not racing anyone.

Thanks, but its over. I already ran it. Does anyone think it is weird that that the most 400s I did was 4 during practice and I could not have done another?The 800s were decent, but they were on the road, measured by car, so who knows how accurate that was.I don't think 11 200s is worth much.I really didn't have much confidence that I could do it when I went to the track but it was relatively easy.

trythisout wrote:

When I ran sub5 for the first time, I did this workout the week before:

12x400 all under 75seconds with 60 second rest

some were 70 and some were 75. You should feel dead at the end of the workout. This was in a sectional race so it might be harder for you since(I'm assuming) you are not racing anyone.