Hello everyone, I was a bit curious about my changes to break the 5 miunte mile barrier. So, would it be possible for me to break 5 this year? If, so how much?
Currently I'm running around 6 days a week, averageing at around 30mph, at 7:08 (on harder days) and 7:45 -8:05 on are easy days
These are my time's at the moment
800M: 2:19
Mile:5:16
2-Mile: 11:41
5K: 18:22
Any help would be appreciated.
It depends on different things.
How old are you and how long have you been running? Young runners who just started have greater potential to improve than old runners who run for several years.
Do you have an experienced coach, who plans your training and a running group which helps you to stay motivated, or do you do everything on your own?
Do you do mile specific training? That means workouts like 10 x 400 at mile pace (start with 80 sec and try to improve to 74 s), or 15 x 200 between 800 m pace and mile pace (maybe 37 s now, improve to 34 s gradually).
Do you have good basic speed? For a sub 5 mile you need a 2:15 800 m, but with a 2:10 it would be even easier. That requires sub 60, maybe even 57 s 400 m speed. In the end you can break it down to a 100 in 13 s. For to improve your speed do some short sprints on the track, 50-150 m at full speed with long recovery (up to 5 min).
Don't neglect to do some strength training twice a week. Core stability exercises and maybe even some deadlifts and squats. You don't want to develop a massive body builder type, but a bit of general athletic work will help to improve your running, too.
Partridge wrote:
In the end you can break it down to a 100 in 13 s.
Wow. Just wow. The kid is at 5:16 already and you are telling him he should start his improvement by focusing on getting to a 13s100m. Really? That's what you are going with? The kid needs 52s quarter speed to break 5 in the mile?
OP, here's my advice: increase your mileage slightly, increase your long runs slightly, increase your tempo runs slightly, etc. Train smart, get rest between hard days, and be consistent. You'll be sub 5 within a year.
Oh, and DONT focus on improving your 100m speed. That will get you injured.
Wut da? wrote:
Wow. Just wow. The kid is at 5:16 already and you are telling him he should start his improvement by focusing on getting to a 13s100m. Really? That's what you are going with? The kid needs 52s quarter speed to break 5 in the mile?
OP, here's my advice: increase your mileage slightly, increase your long runs slightly, increase your tempo runs slightly, etc. Train smart, get rest between hard days, and be consistent. You'll be sub 5 within a year.
Oh, and DONT focus on improving your 100m speed. That will get you injured.
Ok, you do not seem to have much knowledge about middle distance running. Middle aged 3:30+ marathoner I assume?
13 s 100 is not a 52 quarter as you wrote, but more like 56-59. Maybe that is not necessary fir just a sub 5 mile, maybe 14 s is enough when you have optimal endurance, but a bit more basic speed definitely helps.
Maybe he don't even want to stay at 5:00 but plans on further improvement afterwards?
And I did not advice to focus on 100 m speed, I mentioned not to neglect it.
Wut da? wrote:
OP, here's my advice: increase your mileage slightly, increase your long runs slightly, increase your tempo runs slightly, etc. Train smart, get rest between hard days, and be consistent. You'll be sub 5 within a year.
That's just a recipe for a better 10 k performance or even longer distances, but has not much impact on the mile. Again: you seem to have absolutely no knowledge about middle distance running.
Partridge wrote:
Wut da? wrote:
Wow. Just wow. The kid is at 5:16 already and you are telling him he should start his improvement by focusing on getting to a 13s100m. Really? That's what you are going with? The kid needs 52s quarter speed to break 5 in the mile?
OP, here's my advice: increase your mileage slightly, increase your long runs slightly, increase your tempo runs slightly, etc. Train smart, get rest between hard days, and be consistent. You'll be sub 5 within a year.
Oh, and DONT focus on improving your 100m speed. That will get you injured.
Ok, you do not seem to have much knowledge about middle distance running. Middle aged 3:30+ marathoner I assume?
13 s 100 is not a 52 quarter as you wrote, but more like 56-59. Maybe that is not necessary fir just a sub 5 mile, maybe 14 s is enough when you have optimal endurance, but a bit more basic speed definitely helps.
Maybe he don't even want to stay at 5:00 but plans on further improvement afterwards?
And I did not advice to focus on 100 m speed, I mentioned not to neglect it.
4 x 13 = 52. It's basic math, bro.
And I have coached HS kids to 1:51 800m & 4:09 1600m, so there's that. But whatever.
Wut da? wrote:
4 x 13 = 52. It's basic math, bro.
And I have coached HS kids to 1:51 800m & 4:09 1600m, so there's that. But whatever.
Yeah, it is not a question of math. No one can run their 100 m pace for a full 400 m. You slow down a lot with increasing distance. By your logic the 13 s 100 m runner would run a sub 3:30 mile. Obviously a lot faster than the current world record.
Partridge wrote:
For a sub 5 mile you need a 2:15 800 .
Incorrect. I did it with a 2:18 and honestly, I don't think I could break 2:17 on a great day
Partridge wrote:
Wut da? wrote:
OP, here's my advice: increase your mileage slightly, increase your long runs slightly, increase your tempo runs slightly, etc. Train smart, get rest between hard days, and be consistent. You'll be sub 5 within a year.
That's just a recipe for a better 10 k performance or even longer distances, but has not much impact on the mile. Again: you seem to have absolutely no knowledge about middle distance running.
The mile at his pace is about 80% aerobic. So, focusing on strengthening and developing the oxygen delivery and usage in your body most certainly will help you run a better mile. And Tinman and Daniels would agree with me, by the way.
winnr1 wrote:
Partridge wrote:
For a sub 5 mile you need a 2:15 800 .
Incorrect. I did it with a 2:18 and honestly, I don't think I could break 2:17 on a great day
Maybe you did never really concentrate on a serious 800 m race? A time trial in practice does not count, it might be easily 5 s slower than your real best. Or you are simply a very slow-twich individual.
Ask the great Jack Daniels, he says 5:00 mile = 2:15.5 800. And Daniel always assumes optimal endurance in his tables. A young undertrained runner often needs a faster 800, that's the reason I suggested OP might even better concentrate on 2:10.
Wut da? wrote:
The mile at his pace is about 80% aerobic. So, focusing on strengthening and developing the oxygen delivery and usage in your body most certainly will help you run a better mile. And Tinman and Daniels would agree with me, by the way.
I did not say he should stop working on his endurance. I just asked if he also considers mile specific work and basic speed. Of course an increase in mileage or long run duration can have a slight effect on your mile time. But it is definitely not the most important aspect. Jack Daniels focusses very much on specific interval workouts 2-3 times a week and also advises regular fast strides even during base building. I don't know much about Tinman, though, because he is an unknown outside of the USA, but a quick internet research showed he also values regular 60-120 m strides. If you say these strides were not faster than mile pace, then take the famous Lydiard who was a great advocate of alactic
Partridge wrote:
this ^
Partridge wrote:
bad advice.
I'm 16 right now, a sophomore, started running in 8th grade.
We have a very experienced coach, I also run with a team when we meet up together, I only run by myself when I need to make up a run and we don't meet up.
At the moment, we have no specific training for the mile, but we should start soon.
And yes we do exercises 2-3 days a week, Incorporated with strength training.
Partridge wrote:
It depends on different things.
How old are you and how long have you been running? Young runners who just started have greater potential to improve than old runners who run for several years.
Do you have an experienced coach, who plans your training and a running group which helps you to stay motivated, or do you do everything on your own?
Do you do mile specific training? That means workouts like 10 x 400 at mile pace (start with 80 sec and try to improve to 74 s), or 15 x 200 between 800 m pace and mile pace (maybe 37 s now, improve to 34 s gradually).
Do you have good basic speed? For a sub 5 mile you need a 2:15 800 m, but with a 2:10 it would be even easier. That requires sub 60, maybe even 57 s 400 m speed. In the end you can break it down to a 100 in 13 s. For to improve your speed do some short sprints on the track, 50-150 m at full speed with long recovery (up to 5 min).
Don't neglect to do some strength training twice a week. Core stability exercises and maybe even some deadlifts and squats. You don't want to develop a massive body builder type, but a bit of general athletic work will help to improve your running, too.
I'm 16 right now, a sophomore, started running
in 8th grade.
We have a very experienced coach, I also run with a team when we meet up together, I only run by myself when I need to make up a run and we don't meet up.
At the moment, we have no specific training for the mile, but we should start soon.
And yes we do exercises 2-3 days a week, Incorporated with strength training