WHY CANT I BREAK 5!?

Ideas anyone?

I was in the same predicament last year at about this time. I ran 5:02-5:04 constantly how many times and was really pissed, too. Your times are comparable to my mid-soph year except for the 3200 lol (mine was 11:22). I had a faster 800m time though (2:11.85). What I did in late April-early May was run 5x800 at 2:35 pace with 3 minute recovery jog in between sets 2 days before the conference meet and I broke 5, running 4:56.72. If you can do that workout easily or even faster, you can definitely break 5. Also, try to minimize heel striking as much as possible man. I went out in 2:26, came in 2:30 in that race. Just remember to push that 3rd lap hard and try to go all out last 200m. I minimized my heel striking from last season and now I'm 4:50, 4:52 in 2 1600s ran this year and 2:05 in my open 800. Good luck and believe in yourself that you can break 5 for the 1600! Let us know how you do!

All I can say at that point, is see if you can't compete in a few miles against kids who do run sub 5 minute miles. Keep up with those kids. I always run a lot faster with groups than by myself. And sometimes you just get lost in the experience of it but if you have someone to pace you maybe you can do it without getting lost by a few seconds

Awesome, thanks for the reply! I'm glad that I'm not the only guy struggling with this barrier. I have a dual meet this thursday and there will be close to zero competition apart from my training buddy who manages to run 4:35 in the mile but does all of his training with me. Today I did a workout semi comparable to yours. 5x400 at 64-69, 4x600 at 1:45-1:52 and an easy 4 mile cool down. Hopefully this will lead to a great race in a couple of days!

It doesn't sound like you're doing anything wrong. Two suggestions -- first, race some 800s (and even a 400 or two) if your coach is agreeable. Doubling won't kill you.

Second, focus on racing people, not the clock. If you get into it with some other dudes who are running under 5, you're likely to go under 5:00 yourself.

If you're in season, killing it in practice isn't necessarily the best approach. You might dial it back a bit and aim to kill it in races. And quit counting calories.

Also do you think that I should try taking off a little slower so that I have more energy for the second half of the race? This last weekend I ran a 5:02 and my first 800 was 2:25, last 800 was 2:37... yikes. I think I may have taken off too fast because I was leading the second lap. Also I ran a 68 the first lap which is a little fast If my goal is to just break 5 right?

Hunter Sellers wrote:

Also do you think that I should try taking off a little slower so that I have more energy for the second half of the race? This last weekend I ran a 5:02 and my first 800 was 2:25, last 800 was 2:37... yikes. I think I may have taken off too fast because I was leading the second lap. Also I ran a 68 the first lap which is a little fast If my goal is to just break 5 right?

RIght. Try going out in 75 - 2:30 and see what happens. You'll probably run 4:57.

You are just at this level of fitness right now. Don't get all worked up about beating an arbitrary round number. You are only a sophomore and will likely bust 5:00 at some point.

For NEW runners of the 1600, I find that they drop their times a lot if they really bust a third lap. Go into the race with the mentality that it's a 1200 and then just fight through that last lap. Not a good strategy if you are going for place, but too many novice milers don't go hard enough on the third lap. Not having seen you run, I don't know if that's your deal or not, but if you think it might be, give that a try.

A workout 2 days before a meet will do absolutely nothing physically. It takes more like 2 weeks for it to have any real effect. However something like that can really help build confidence and mental strength so it might be a good idea to do something similar

You need to get more sleep every night. Seven hours is not enough for anyone your age.

Just be patient. I know its hard to do, but its important. My sophomore year my coach ran me in varsity races the entire year (it was a big school and even the dual meets had soph, JV, and varsity races for every event). I could not break 5:00 and was getting dusted every week. My coach told me not to worry and just be patient, my time would come. When the league meet rolled around he put me in the soph race. I cruised to a 4:54 in the prelims. The next day I won the finals in 4:44. My junior year I had the same problem, I couldn't run under 4:30 - running 4:30 flat twice. Then I ran a big invitational and dropped a 4:21. There was no looking back after that. The point is to just be patient. If you put in the work, the times will come - and you might be surprised at the time drops. And once you break 5:00, it will seem easy from then on. Its just a number - but be patient.

I would add a beer a lap. Seemed to work for that other guy.

Ok thanks for the confidence booster. It just sucks when you put it hours every day and you can't even break 5! If makes you feel like you're completely wasting your time. But patience is key, I realize that. I feel confident that I will be breaking 5 this thursday. When I do, I will come back here and let you guys know!

"Check out"--that's 10-20 quick steps--twice on the third lap: once on the backstraight and again on the homestraight as you approach the bell. If you can pass someone while you do so, so much the better!

This isn't a 50yd dash, it's just a few quick steps--you can even shift your brain to your arms for this, and think about moving your elbows quickly for a few stride cycles. It gives the muscle fibers that you're using for most of the race a momentary break; it also tends to keep your pace steady for that crucial third lap.

I know it takes a certain amount of intestinal fortitude to pick up the pace when you're feeling fatigued, but checkouts really do work. Just keep them short and quick!

the problem is your racing tactics most likely. first off, lets talk about splits.

looking back at my season in high school where i first broke 5, i ran these times

5:10-5:13-5:04-5:09-5:01-5:03-5:03-4:56

was running the 3200 in the 11 flat range, first race was 11:02, best was 10:55.

most of those 1600s my pacing was about like this: 70-71, 77-79, 80-84, 70-72. my idiot coach never told me to go out any slower

if you can split 74-74-74 then you cane easily get that last lap under 78. youre best chance to break 5 is to run 74 or 75 for each lap. no faster, no slower.

seems obvious but nobody ever told me that, and when i finally broke 5 i felt like i shouldve been running 4:50, not 4:56.

Why would you tell us your name? Lol Now I know you live in Cali #milesplit

Oh. Oops. Well it doesn't really matter at this point! And regarding the splits, thats exactly what im planning on doing in my mile tomorrow. Thanks!

I just want to update anyone that may stumble across this post in the future. I had a 1600 meter race today and... drum roll please... 4:57! I was so happy that I had finally 5! I came around the first 800 in 2:31 and realized I had to put it down, so that's just what I did! League meet is next week so I'm hoping to maybe even run sub 4:50. I just want to let you all know that are in a similar position that it IS possible, it just takes heart and metal toughness!

NOT HUNTER SELLERS wrote:

I just want to update anyone that may stumble across this post in the future. I had a 1600 meter race today and... drum roll please... 4:57! I was so happy that I had finally 5! I came around the first 800 in 2:31 and realized I had to put it down, so that's just what I did! League meet is next week so I'm hoping to maybe even run sub 4:50. I just want to let you all know that are in a similar position that it IS possible, it just takes heart and metal toughness!

Congrats to you, young person.

It doesn't JUST take heart and mental toughness though...takes that AND training AND talent.

Go get that sub 4:50.