Breaking 5 Minute Mile

for some reason, the rest of my post was cut off, here's the rest of it:

I plan on running

61-62

2:24-2:26

3:38-3:42

I'm a freshman with a 5:01 pr and am too trying to break 5 for district. Give it all you got on the last lap and don't hold back. On lap 2 & 3 give more effort than usual.

I'm trying to go

1:12

2:27

3:43

4:55

That's what I'm going for, is it normal for legs to burn a lot on the last 2 laps though?

btw,

I'm aiming to break 4:50 instead of 5:00, because

If I fail to break 4:49, then I'll at least PR with a 4:50ish mile. That's why I'm aiming to break 4:50 instead of 5. Is this a good plan?

On another subject, I also noticed large veins on the side of my legs (especially the left one) that weren't there before. (never seen them before) They used to pop out after a hard workout, and now they're out all the time. Is that good? Normal??

My legs don't burn so much, try stretching and warming up for a longer period of time.

I've also noticed veins on the side of my calves and legs but have no idea if it's normal.

Anyone? We need more advice

Most high schoolers don't warm up properly. 15min of jogging and some strides isn't really enough to truly prepare for a race. Try adding a bit of controlled hard running (3-6 minutes at 6:00 pace) about 20min before the gun, stretch, and get one or two long strides (150m or so) about 10min before the gun. Change your shoes, then keep warm and loose until the start.

I would shoot for 72-73, then 75-76 pace until the last 200, then everything you've got to finish.

Let us know how it goes.

Yes i am around your position, ran a 3200 similar to your first race but I'm in about sub 5:00 shape right now. What you need to do is not be afraid to go out faster than 5:00 pace. Try going out in 72 and holding it as much as possible. Also, before your big race, take 2-3 VERY easy days before hand (think 20-30 min jog and lots of stretching afterward, striders maybe too) Make sure your legs feel good before the big day. If well prepared and tapered, you could likely run around 4:53 on a good day.

Have a faster first lap would help out, gives you more time to spare. Open up with 300 to go and hammer the last 200. Also, it's a mental barrier, physically you are probably ready.

The most important thing to going sub 5 is to not race the clock. Race the competition. If you end up racing the clock it will be much harder mentally. Pick a runner who you know will go 4:55ish and then stick with him and try to even beat him. Remember you are not racing the clock but the competition. Time will come with places.

Maybe don’t run the 2 mile. You might be psyching yourself out, An don’t going to your full potential because you know you have the 2 mile coming up, or you finished it and are tired. Also, honestly, you shouldn’t stress about it. It seems you are hitting the splits, and right there, you just need a little bit mor eon one of the laps that you are running? Don’t try and run a 60 second lap when you’ve on,y been hitting 70 second laps. It will just make you way more tired, and cause a slower race. I hope you hit your goal, and good luck to you!

Sub5_Miler wrote:

for some reason, the rest of my post was cut off, here's the rest of it:

I plan on running

61-62

2:24-2:26

3:38-3:42

Did you mean 71-72??

If not, this is a terrible strategy. I guarantee that 61-62 is well faster than your 800m race pace. Have fun running a very painful 1:25 on lap 3.

stop worrying about splits. Get in a race with people that will pull you, and just race. Your coach will be calling splits. you'll be surprised how focusing on the race will help. also I'd be careful thinking if you go out like you're in 4:50 If you are in 5 flat shape. You could end up blowing up, and running a 80 last lap, but if you just race, even if you blow up you'll learn where that line is. Good luck. I could never figure out the mile. I was always better at the upper distances.

I run a 2:15 800m and an 11:14 3200m as a HS sophomore - trying to break 5 on the 1600m atm as well. Unfortunately, I have the same problem as you do - a lack of meets (6 total, if you exclude states) and because my main event is the 800m, I've only run the 1600m and 3200m once each (I was holding off on my mile when I did run it, as I was trying to PR on my 800m - finished in 5:21) Hopefully I get a chance to run the 1600m again next meet; anyways best of luck to you!

Splits I'm aiming for:

72

2:26

3:41

I remember when I was 2:16/5:02/10:45. If none of your other times on that stat line are better, then you're probably a pretty certain 5:00+ runner and it's hard to imagine you'll improve for any scientifically plausible reason in a matter of days just because it's a different meet. Taking the couple of days before the race easy and preparing the day of correctly are the kinds of things that might give you an edge. "The hay is in the barn" so to speak and now it's just time to see the result of your preparation. Sleep well the night before and don't sit out in the sun all day before your race.

When I broke 5 I was 2:19/11:03, although to be fair my 2:19 was indoor and my only 800, while the 11:03 was in a windstorm that was worth roughly a 10:40. I'd say 2:15/10:40 should be good at least for 4:55, and to break 5 you need 2:17/10:50, but there are exceptions of course.

Dude, I feel your pain. I'm a sophomore and I can run a 10:22 3200, but I have a 5:01 in the mile, and it's been so hard to try and break 5. I'm racing tomorrow and I'm probably aiming for these splits:

Splits:

1:11
2:27 1:16
3:44 1:17
4:56 1:12

We'll see how I do, I really don't want to slow down too much on the 3rd lap, or the start of the 4th, that's where I personally find it the hardest.

The rest of these post are very old lol, but I do have some advice for you. 10:22 is ridiculously fast for a > 5 guy. I think you definitely have it in you, just don't be afraid for it to feel fast. Above all else, race to compete, and the times will come.

Also, consider implementing some more speed work as you clearly have the fitness for a sub 5.

why would you say that like its a big problem. As if thats going to make any significant difference.