Sub 5 min mile at >200 pounds

I'm sure it's possible, though I couldn't do it (though I could do the workout you described).

I went from 286 to 176, and it did wonders for running. I managed a 5:20 at 185 lb, but the issue I ran into is that doing any sort of workouts at that weight just destroys the legs, and workouts will be necessary to get sub 5 speed.

I ran 4:53 @ 196 lbs ... I am sure I could have stayed under 5 with 4 more pounds. But I also have some talent...

i doubt if you put in workouts you'd stay at your desired weight. You'd lose quite a bit depending on where your at now.

Which is a better goal in the long run.

I don't want to lose any more weight. I know 200 pounds sounds morbidly obese to most runners but I am not overweight at all. I would rather not start losing muscle mass. Also Staying over 200lbs is a huge part of the challenge.

I did 4:53 mile (not 1600) while weighing 191 and being able to bench about 235 and work out with 315 for 12rm squat.

You probably just need more consistent mileage and aerobic reps. Maybe take your daily pace and break the daily run into 800m cruise intervals with one minute rest once per week.

Keep the volume high - 10x800. This will keep you honest. If you run 7:20 pace on a typical daily run, try doing these in 6:50-7:00 pace. 1:42-1:45 per lap or 3:25-3:30 per 800.

Do a time trial every week at varying distances from 800-2400 so you get to know pacing.

Then, in the last 3 weeks, do a few true specific sessions like 3x800@mile goal pace w/ 3:00 rest or 5x300@mile goal pace w/ 1:00 rest.

Most of the people on here say you will need more, but you have to consider the fact that you probably have decent speed given you are a power athlete and that you probably are weak aerobically given that you are new to the discipline. Aerobic before anything else. Many people can PR off of improved daily pace alone.

fwiw, one of my teammates weighed in at just over 200 lbs at the start of our freshmen year. That season he clocked a 27:30 8k on a moderate course... safe to say he was in well sub-5 shape, but he parted ways with the team shortly thereafter

one of my teammates last year ran 4:13 when he weighed around 190. He was hurt his freshman year and maxed out around 204. I'm sure he still could've broken 4:30 then.

decent runner wrote:

one of my teammates last year ran 4:13 when he weighed around 190. He was hurt his freshman year and maxed out around 204. I'm sure he still could've broken 4:30 then.

How tall was this guy?

These are very impressive numbers all around. And thank you for the advice.

I have a friend who ran 3:55 1500 weighing 205lbs, and he only ran the 1500 twice in his entire life.

You can do it - no doubt.

I thought of Paul McMullen when I was reading this page. He was a large middle distance guy; his IAAF profile has him at 89 kg, which converts to 195.8 lbs, but he was also 6'3" or so. His PRs as listed are 3:54.94 (mile)/3:33.89 (1500), so he was pretty fast.

If I recall, he was also infamous for putting on a lot of weight during the off-season - and for mangling some toes in a lawnmower related accident.

Everyone here was either under 200 pounds when they broke 5, or it was someone else who supposedly "broke 5" when over 200 pounds.

Can't be done.

Almost there wrote:

I did 4:53 mile (not 1600) while weighing 191 and being able to bench about 235 and work out with 315 for 12rm squat.

I doubt you would have been able to run sub5 with 9 more pounds.

That would be a pretty good feat considering your background.

My guess is that you have a much higher percentage of fast twitch fibers that most distance runners which would be another challenge for your goal.

I'm also guessing that you are fairly young, 20 something, which would be to your advantage.

Why not try something like one description I've read about Bannister's training for the first sub 4 minute mile.

Run about five days a week. M-W-F do 10 quarter mile intervals with a quarter mile jog in about two minutes. T-Th run 5 to 7 miles at an easy pace. As time passes that pace should get faster, but don't worry about it.

I weighed a bit under 162 this morning, but I would soon weigh 200 pounds if that was all that I ran.

Last November I ran a 23:15 5K on the track in pouring rain at 206 lbs. Not super fast but I could have run high 22 that day if not for the rain.

I have similar goals. I am 195 pounds, 38 years old, trying to make a minor running comeback. On Saturday I concluded a 3 x 1 mile on the track with a 5:29, run at a comfortable pace.

I think it's possible to break 5 at 200 pounds, but I doubt it will happen for me that way because I keep losing weight now that I'm training again. 3 months ago I was 205 pounds and barely able to break 6:30.

When I was 21 and 170 pounds (BIG for a runner!), I was sub-1:50 and sub-3:50 at 800/1500m, so I think I'm getting by these days mostly on muscle memory.

I once ran 1.82 miles in 8 minutes 37 seconds on my way back to my apartment from vasa fitness in cedar city Utah. It can be mapped from just across the street from southern Utah university on 700 west and almost Harding avenue at an apartment complex there. That was when I was in the best shape of my life. I was playing rugby as a flanker at 217 lbs solid muscle and 6’1”. I’d do that run there and back a couple times a week with a workout in between. My regular squat was at 425 lbs for reps of 10-12 and 3 sets. I did a lot of plyometric Russian lunges with weights in my hands at this time too but only at the beginning of my workout and after a light warm up. My bench was at 275 lbs or more usually with reps of 10-12 and 3 sets. My core was the stringed though at this time. I had a ten pack. I’d work that core out almost every day as it is a highly aerobic muscle group and can recover fast. My certs include NSCA personal trainer and strength and conditioning coach. I still work out frequently but not quite as good of shape as I used to be in. Motivation is key. Find what motivates you and only you and that is the true way to being successful at the gym. The battle against others will defeat you but the battle against yourself, now that is the true battle.

Funny stumbling upon this a few days after I just did this myself. I ran 4:49 at 202 lbs. I wonder if he ever got it.