How to train for a sub5min mile

Run miles and threshold runs.

5:00 is not fast. Just get in shape.

I got there in 6 months off 25mpw with hills and a fartlek each once a week. I was a sophomore in college too, but I had run in high school.

I am trying to get under 5 also in the mile but I am 41. I'm running a lot of 200s and then will move up to 400s as my goal race gets closer. Hopefully this works.

Similar situation for me as well, will be a senior this year and just have plain grown to love running and this is my current goal as well. Just doing some SoM stuff type base building and then in fall will do more track specific stuff.

Curious what kind of difference the 7000' altitude I live at will make, worth 5 seconds? 10? more?

Plan out a progression for your track intervals sessions for the next 7-8 weeks, working towards your goal of 74-75s laps; try for 1600-3200 of volume...eg

1. 10x 200 in 37s with 100 jog recovery

2. 7x400 in 74s with 200 jog rec

3. 4x800 in 2:29 w 400 rest

Second time through this progression, either cut the rest distance or jog it faster. Your speed is more than enough to break five; do some tempos and just train and you be sub5... Do some of your fast work based on effort and time over an unmeasured course and you might surprise yourself come raceday

APD wrote:

I'm a second year college student who enjoys running. I ran a little cross country in HS. I'm going to run a sub 5 min 1600 in August and I'd like to know some efficient ways of getting there.

I ran a 5:22 (73, 81, 86, 82) three weeks ago. I've been working on speed work (4x400 in 70-75, 8x200 in 35-37) lately. However, I feel like my top end speed, or maybe speed endurance, is what's posing such a challenge. For example, my fastest 200 is around 27/28 and 400 is around 60/61. I ran an 800 in 2:29 today at about 90-95%. Maybe I need to work more on 800s to better my 1600?

If you guys looking for help, post your e-mail.

I used the 5:00 mile plan laid out by Allan Lawrence in the book Self-Coached Runner. Worked like an absolute dream, I can't even tell you. I even PR-ed in the 5k a few days after PR-ing in the mile. Best 16 bucks I ever spent.

You managed only 2:29 for 800m because of lack of endurance (and I don't mean speed endurance). Don't let anyone try and convince you different. 60-61s ability for 400m is plenty to get you to 2:15 and sub-5:00.

Work on long endurance.

Last week wrote:

You managed only 2:29 for 800m because of lack of endurance (and I don't mean speed endurance). Don't let anyone try and convince you different. 60-61s ability for 400m is plenty to get you to 2:15 and sub-5:00.

Work on long endurance.

How many miles and what workouts sould he run?