30 y.o. training for mile under 5 mins

for a 5 min mile, you don't have to run 5 k anything.

You just have to run 1 mile in under 5 minutes. Its not so bad. Just get used to running sort of fast sustained speed.

Do ladder work. at the pace you are looking for. Eventually bring down the recovery. Somethign like 400, 600, 800, 1000, 1200 and back dow again.

And when you go for it, find the right sort of runners to latch on to.

At this sort of distance its more in your head. Don't make it too hard for yourself. I am a retired sprinter but ran 5:30 as a 10 year old. 5 mins is not hard. Its when you start to get down around 4:15 that you need real talent.

no

Are you nostalgic for the mile?

Based off your 300/300/400 workout, 400, 5K, and 10 mile time you appear to be more of an endurance athlete. A "speed" based sub 5 runner should be able to drop low 40s and even a sub 60 off of FIVE minutes rest. Open 400m should be around 56-57 if you are a speed based sub 5 miler. 52 is an average 17.3 secs per 100m

69 is an average of 17.3 secs per 100m. 67 is an average of 17.75 per 100m. There's little difference between the 300 vs 400 and those times don't suggest your forte is speed.

If your forte was speed I would say your 5k wouldn't matter as much. You need to improve endurance and speed. The good news is you don't need a lot of leg speed to run sub 5. You'll have a legit shot once your 400 is in the low 60s.

I'm a "speed" based masters athlete and have run in the low to mid 4:50s the last three years with less than 40 mpw.

Here are some suggestions.

1. Form drills twice a week to improve your running power and efficiency. They will also help prevent injuries.

2. Stride lift strides once a week.

Stride once a week. Do these after easy runs. You need to learn how to run close to your max speed without overexerting.

3. 40/20 for 15 mins once a week. Run 40/walk or jog 20. Run 40 seconds @ approximately 5K pace for the first month. 2nd month @ 2 mile pace. 3rd month @ 1.5 mile pace.

4. Tempo run once a week. 3 miles @ half marathon pace.

5. Keep your easy runs easy. 3 mins slower than your mile pace.

Best of luck!

Week 3

Base-building, illness

M - 400m time trial [1:07]

T - easy 5

W - off

R - off [illness- cold]

F - easy 3

Sa - off

S - easy + 8x uphill grass strides

total: 17 miles

Continue base building and getting back into running. Monday I went for a 400m time trial. Nice warmup, form drills, and relaxed 200s. Ran 67 low in trainers. As per advice I included some uphill strides on Sunday. Legs are good, no injuries or acute pain.

Week 4

Base building

M - easy 3

T - off

W - tempo 2x 1.5miles in 10:07 with 2min jogging rest

R - off

F - easy 4

Sa - off

S - reps work

total: 19 miles

I'm opting to get slowly back into running without injuries. This has been going fine. Supplement running with some PT type stuff and swimming. Now with four weeks under my belt at 20 miles, will try to do four or so at 30 miles.

Reps workout was sets of 2x200m,1x400m with full recovery, about 300m jog after each. Warmup 15min jog, 3x200m relaxed (45s), and form drills.

Set1: 38/38/82

Set2: 36/37/85

Set3: 37/quit

Probably should have known after the slower 400m to pack it in.

This week coming up I'll increase mileage and run some more strides.