I have ambitions to try to get my mile time down from 5:41 to a sub 5 min mile by this fall. What are the minimum speed standards that can help show one can successfully string together a sub 5 mile time? I've been averaging 50 mpw, looking to average 70 mpw over summer and bring it down to 45to 50mpw in September.
What's the minimum speed needed to run a sub 5 minute mile?
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I'm not sure about the speed needed (shorter distances) as I am a distance runner, but considering you run 50 mpw I assume you probably run longer distances as well, at least occasionally - so coming at it from the other way, I was able to break 5 around the same time I could break 10:00 for 3km. I was also somewhere in the 17:15 range for 5k at the time if I remember correctly.
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I used to be reasonably fast (3,41 1500 in 1996) but nowadays I´m a 49 year old masters runner, who is just racing for fun.
Last year I ran the mile in 4,48. Two weeks earlier I ran the 200 with a 5 meter flying start in 29,2. -
lollerama wrote:
I'm not sure about the speed needed (shorter distances) as I am a distance runner, but considering you run 50 mpw I assume you probably run longer distances as well, at least occasionally - so coming at it from the other way, I was able to break 5 around the same time I could break 10:00 for 3km. I was also somewhere in the 17:15 range for 5k at the time if I remember correctly.
I do and have been training exclusively for longer distance races. I've never trained for just a mile goal time, but I'd like to work on it this year. Just curious to know what kind of minimum speed I need in the 800m, 400m, and 200m. Thinking something like 2:20-2:25 for an 800m, 68 to 70 for a 400m, and 30 to 32 for a 200m I'm guessing these are close to the right benchmarks? -
I'd say the 200m 30-32, 400m 65-68, and 800m 2:16-2:20
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I'd say the minimum speed requirement is around 75 seconds per 400
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12 mph
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Tomorrow land wrote:
I do and have been training exclusively for longer distance races. I've never trained for just a mile goal time, but I'd like to work on it this year. Just curious to know what kind of minimum speed I need in the 800m, 400m, and 200m. Thinking something like 2:20-2:25 for an 800m, 68 to 70 for a 400m, and 30 to 32 for a 200m I'm guessing these are close to the right benchmarks?
I think you have to be lot faster than that.
My guess is 400 at least 60 secs. 800 2:15. -
fartleks and bagels wrote:
12 mph
damn, beat me to it. -
fartleks and bagels wrote:
12 mph
False. He said sub 5 minute mile.
You gave the infimum, not the minimum (which doesn't actually exist). -
Moo Goo wrote:
Tomorrow land wrote:
I do and have been training exclusively for longer distance races. I've never trained for just a mile goal time, but I'd like to work on it this year. Just curious to know what kind of minimum speed I need in the 800m, 400m, and 200m. Thinking something like 2:20-2:25 for an 800m, 68 to 70 for a 400m, and 30 to 32 for a 200m I'm guessing these are close to the right benchmarks?
I think you have to be lot faster than that.
My guess is 400 at least 60 secs. 800 2:15.
64 / 2:20 is definitely sufficient with good endurance -
Fast hobbyjogger wrote:
I used to be reasonably fast (3,41 1500 in 1996) but nowadays I´m a 49 year old masters runner, who is just racing for fun.
Last year I ran the mile in 4,48. Two weeks earlier I ran the 200 with a 5 meter flying start in 29,2.
Love it ? -
I ran 4:58 with a 2:25 800m PB. If you have put in a good base of miles, you won’t need as much speed in order to pull it off.
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You should be able to run sub five off the mileage alone. It honestly doesn't look good for you.
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I ran my first sub 5 in gym class in 8th grade with a grand total of 0 mpw. Was coming off of the swimming season. If you are putting in that much mileage then you could probably go sub 5 if you can get your 800 sub 2:20.
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In my last middle school meet, I ran the 1500 in 4:41 which is about a 5 minute mile and I also ran the 800 that day in 2:23. I'd say 2:25 for the 800 but you have to love the mile like I did back then. 2:18 would is usually what you here is equivalent to sub 5 but you don't necessarily have to hit it. The conversion for 800 to 1600 is 6 seconds per lap and that's why a 2:18(69 seconds laps)800 is equivalent to a 5:00(75 seconds laps) 1600.
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USA_runrun wrote:
In my last middle school meet, I ran the 1500 in 4:41 which is about a 5 minute mile and I also ran the 800 that day in 2:23. I'd say 2:25 for the 800 but you have to love the mile like I did back then. 2:18 would is usually what you here is equivalent to sub 5 but you don't necessarily have to hit it. The conversion for 800 to 1600 is 6 seconds per lap and that's why a 2:18(69 seconds laps)800 is equivalent to a 5:00(75 seconds laps) 1600.
bout right. Buddy of mine ran a 5:00 and ran a 2:20 a week later. -
Experience limited coaching high schoolers. For a girl our experience says 63, 2:19-2:20 would do it. Boys would usually be a bit faster in the 400 & 800 before they would break 5.
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my best 400 was 66 when I ran 4:56 in hs
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It depends a lot on what type of runner you are and your previous training. If you are more of a middle-distance type, you may need 60/2:15 to break 5 in the mile. On the other extreme, I have seen old marathon runners breaking 5 with a 70/2:25.
In all cases, increasing the mileage from 50 mpw to 70 mpw won't be very helpful to drop your time from 5:41 to sub-5. In the summer I'd rather work on my strength to get ready for the mile-specific speedwork in the fall.
