How to Run a SUB 6 MINUTE Mile | Exact Workouts, Paces, and Strategies
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- čas přidán 23. 07. 2024
- Want to run a sub 6 minute mile? In this video, find out what workouts are best that can help you earn that sub 6-minute mile!
How to Run a SUB 6 MINUTE Mile | Exact Workouts, Paces, and Strategies
How to Break 6 minutes in the mile
Here are 3 workouts you can do to help get you under the sub 6-minute mile!
CONVERSIONS
3x1 mile in 6:10/mile equals 7:40/2 km or 3:50/km
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1 mile PB Training Plan
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"How to run a mile under 6 minutes"
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I finally ran under 6
LETS GOOOOOOO!!!!!
Hell yeah boi! If you don't mind, what is your fastest 400m. Just curious
I love that the video is under 6 minutes.
Complete your mile while watching the video.
1. 8x400 at 1:25-1:30 pace, 90 second active cooldown
2. 3x1 mi. at 6:10ish/mi. pace, 3 min active cooldown
3. Run 20 minutes at 6:30/mi. pace.
I'm 60 and did a 5:51 last week first time thanks to this program. I think it's important to remember to compliment all your workouts with leg exercises, two easy run days and of course leg drills
Woah a sub 6 min 1 mile pace! And you are 60 years old! U are actually impressive
@@84IQ91 2 essential workouts: 3 x 1k intervals and 8 x 400m intervals.
What do you do for your easy run days or leg drills?
@@bigbuggie5 Leg drills: I follow all the ones you can see on here (YT) e: A-Skip and B-Skip, run side and backwards, rear-kicks, straight-leg, knee highs, kickouts just to name a few. Easy day runs: 5-8km tempo at 65-75% below threshold. Are you attempting this soon?
@@bigbuggie5 Excellent video for drills
czcams.com/video/HvH5WZk0f90/video.html
Went from a 6:02 personal best to a 5:52 best today, thank you for this video, great advice!
Running 3 x one mile @ 6:05-6:10 pace is insane for an athlete trying to break 6 minutes for a single mile. It is like asking them to run a race and repeat that 3 times with 3-4 minutes rest. I’ve run a lot and have ran a lot of workouts and can confidently say that workout is a stretch. An exceptionally hard 3 x mile would be @ 5k pace with two minutes rest. A better aerobic workout would be 3-5 x mile @ 10k pace with 75 second rest which for an athlete barely running sub 6 for one mile could be 6:40-6:50 per mile repeat. Just my opinion.
I can jive with that. Obviously the 3x1 mile isn’t a workout to do every week or even early on but rather a workout closer time trial/race. Thanks for the feedback 👍🏽
I was thinking the same thing. If you are able to run a 6:05 mile 3 times in a day, you're probably already able to hit 6 minutes.
I love how this video was EXACTLY where im at which is my pr 6:20minutes this helped a lot
Glad it can help!! Run fast! Run strong 💪🏽 Keep me posted when you break 6!
Hit a 6:36 mile pace yestarday(new personal best). I'm still a long way away from 6 flat, but this information is very helpful and I shall incorporate it into my journey with time. Thank you for the great video 😊
AWESOME! Keep up the great work and you'll get there!
I did a 6:35 yesterday. I think I will try for sub 6 eventually. Good luck.
Do you do any easy long runs or easy runs in between?
Just did a 6:02 today and pumped. Next goal sub 6, then faster and faster 💪🏾 thanks for the tips!
LET"S GOOOOOO!!! Great job!!!
Any updates?
Any updates?
Great video bro
It's simple, go for a mile run and finish it before this video ends
YESSS!! lol
Thanks I will try it out
Thanks i just ran under 5 but i remember that i used to watch this video!
LETS GOOOOOOOO!! Super excited for you. Thanks for sharing your good news :)
This guy is a SPEED DEMON giving me inspiration
Thank you!
Let's do this!
This is interesting. I ran a 6 min mile and I wouldn’t have been close to being able to do 2 out of 3 of the workouts you spoke about at those paces 🤷🏻♂️
thats what I was thinking. I run a 620 so how am I gonna run a 6:10 3x
Right??? Who the f*ck can do these who can't run a 6min mile?
Just got 7:45 at school today. I don’t really run miles, mainly walk/jog 3 miles home from school everyday. I’ll start doing this
My Personal best is 5:56, but I've trained a lot this cross country season. I'm going to try to break 5:30 this weekend!
Ik that feeling bro
Great video, i used to play soccer and was in decent running shape but for the past 6 years I’ve mostly been focused on lifting and my running shape is awful. If I’m trying to get back into it, do you have tips as to how often I should be doing these workouts? What would a typical week look like?
Thanks for the great tips! I'm 42. Started running 3 years ago today, where I lost almost 40kg after changing to a healthy diet and running. I ran my fastest mile today in 6:16! But hey, I'm just gettting started, right? xD Cheers!
Awesome! Keep it up!!
As someone who just ran a 5:56 mile a week after my 19:21 pr for the 5k, I love the insight and perspective you give about differences between running really fast, and sprinting, yes running your fastest mile requires you to run really fast, but running your fastest 100m requires you to SPRINT as fast as you can, so it's a lot harder to get the oxygen in your lungs then it is when your just running really fast but not sprinting.
You can run a faster mile definitely my mile is 5:21 but my 5k is like 19:50
@@Jaron07 I'm trying to break 5 minutes in mile this season and I think I can do it. I'm at 5:26 right now and I just recently ran a 12:08 in the 2 mile and I think I'm in pretty good shape for sub 5:10 for my first mile of the season.
@@Bweygwhat’s your 5k at now?
@@schmoestudy Well I switched schools and I'm running on courses with a lot more hills, so this season I ran 20:34 with a lot of hills, but if it was on a track I would guess I could run sub 19 minutes.
In march of 2020 I was barely running 3 miles in 30 minutes (with stopping), my pr is now 6:24 and my goal is sub 6 by march 2022. I don't run much, i just play soccer but i'm going to start running more this winter and i'm doing track in spring.
Awesome! Keep up the great work!
Nice video and thanks for the advice:) ATM I run a 6:16, so I think sub 6 is a realistic goal that I hope to achieve before freshman year track
It's totally realistic! Go get it!
Thank you my mile pr now is 5.58
Thank you! I ran a PR of 5:29 today.
Awesome!! Congrats!!
Nice I run 4:08 as a senior in high school
@@zeauxx8351 Super fast!
@@CoachJasonatRunningSecrets thanks
That should be easy for you considering you're a dog.
i might will try this
👍🏽👍🏽
I have to do this for soccer, thanks
Good luck!
After seeing this I need to do more lactic threshold because during my race, as I was speeding up during my last 100m my head just started hurting a lot and I couldn’t speed up anymore. He described it so well too, It was just like hitting a wall. Hopefully this works because I have one last chance to get sub 6 this season
You got this!!
@@CoachJasonatRunningSecrets I'll let you know how it goes. The race is this thursday
Did my first season this spring and hit 6:10 for my mile pr. There's a public meet at a nearby school in about two weeks and I've been practicing for sub 6 if I can get a ride there.
Bro what 😂 my fastest is 6:11
I'm a 12 year old boy currently in the middle of cross country season. (We have xc in spring for some reason)
and I ran a 6:29 mile 2 weeks ago in a time trial. I'm hoping to get sub 6 during next track season starting in 4 months
Good luck!! Keep working hard!
@@CoachJasonatRunningSecrets Thank you, I will!
Curious if you or any of your viewers had an opinion.
I train for a 1.5mile run for military fitness tests. I did once run a 10:40 but that was years ago.
Recently I've not beat a 11:20. I've mostly been running 2-3mile endurance runs at 8min/mile pace because I had some shin issues a few weeks ago.
Is there an ideal workouts/week miles/week plan/week to prepare for a 1.5mile test in 3-4 weeks? (10:30 or less is goal)
I’ve broken a 6 minute mile 2 years ago, I got 5:59 and I haven’t been able to beat it since but lately I have been training really hard and I have a track meet next week, so I will come back after my meet and let you know if I broke 6
Edit: I forgot about this but I did it! I got 5:52
How did it go???
@@CoachJasonatRunningSecrets bro died
@@CoachJasonatRunningSecrets I got 5:52!
I did it! At my first XC meet which was a mile for some reason
WOOOO!!!!
Wtf? I never heard of a cross country race that was one mile long
Broooo My current PR is 6:43, 3x1 at 6:10 ain't happening xD But I like the workout structures, thank you!!
6:32 today I have 2 more pt tests to make sub 6 5 days a week for two months here we go
Went from 7:19 on Friday to 6:30 flat today
Awesome!!
An almost 50 second pr is so impressive
@@matthewpacpaco9280 down to 6:19 now
@@matthewpacpaco9280 Now I’m at a 6:14 minute mile I’m almost there
@@CoachJasonatRunningSecretsYesterday I did a 1600m with no warmup as I am doing my summer miles early which consist of 5ks, one 5 mile, and one 10 mile. I didn’t even do my intervals yet. I just went straight on the track without warming up or doing drills and ran a 6:11. I felt great so ran faster and I felt like I could have ran even faster if I wanted to but kept it calm. I wasn’t even in spikes too and plus there were heavy boxes on the track so I was switching from lane 1-2. I’m not even sore or have muscle fatigue and I didn’t even do a cooldown. 400m was 1:28, 800m 2:59, 1200m 4:36, and 1600m 6:11.
My best mile time is 7:42, then again, I am a 7th grader girl. I did end up getting the best girl mile and half mile time in my grade though at my school!
THAT'S AWESOME!! Super proud of you!
My best mile time is 4:40 but that was in high school. I ran 6:10 a few days ago and I've done mostly weight training and cycling up to that point. I just started running more consistently as of this week. I want to see if I can break 6. These videos help.
Awesome! Stay consistent and you can get there!!
Any updates?
Ok but i dont get it. Why does being in highschool enable you to run elite mile times
@@Smokeiziz-it3rubecause your body is younger and still growing stronger. You don’t physically peak until 25 though
Hey man, I have some lung problems since childhood which means I don’t have good stamina and my windpipe swells when I run, which makes it hard to breath and causes wheezing too. I have recently started running a kilometer on my way home back from my gym. I started from a 6:40/kilometer, which means a 10:20/mile, and currently my PR is 4:42/kilometer which is approx 7:30/mile. What should I do to improve this?
When I was a sophmore I ran a 5:55 mile pace but that was over 25 years ago. Right now I run a 7:48 minute mile. I wonder if I can try and beat that time with some training. I’m much older and heavier now.
I have track practice 4 days a week, if I include an easy long run into this, what days should I do these on so I can have better recovery? Monday, Tuesday, Wednesday, Thursday
Im 14 and starting out at 7:30, hope to reach 6:30 in 2 months.
as someone who just ran 3:46 this is a great video
😮👀 thanks!!
He's talking about running a faster one MILE not KILOMETER
Pr is a 6:08 but i stopped running and so far ive been getting 6:20s. Any advice? Ive also havent tried to beat my pr lately, ive mostly been holding back.
right now, i run a 7:40 in 8th grade. I would like to get to 6:30 by the end of the year!
Keep working hard and you'll get there!
Sir I Started Training about 5 weeks ago now it's my 3rd timetrial now should I aim for 6 or 6:10 I took my 2nd time trial when I completed my 2 weeks it was 6:47
I ran one in 5:59.56 in my track meet yesterday
WOOOOOO!!!!!! GREAT JOB!
I was running a 13 minute mile in 6th grade and now I am running 7-8 minute miles
That's awesome! Keep up the good work!
how long i need to follow this work out to see results
the first mile i’ve ever done is 7:30 , how long should it take me to get down to 6?
In cross country I ran a 6:38 but i got injured because the championship was rainy and I slipped to a pothole into the ground and sprained my knee and lost all my progress fast forward to early April (now) started running slow 10 minute miles and got 9 minute miles and today I got 7:50 I’m gonna get that sub 6
Keep up the good work and go get it! The comeback will be worth it 💪🏽💪🏽
@@CoachJasonatRunningSecretsfirst week done lol
6:24 today 😈
I’ve got a question someone told me to do this it was another CZcamsr let me know if u think this is a good plan little back story I’ve been runnnig for about 4 months got to be able to do 3 miles in 28 min for the marines Currently my mile time is 7:25 consistent. Anyway I run 6 days a week Sunday is my rest day I run in the Morning and weight lift at night anyway. He told me to do 4 easy run days at my umm that one word under my a something heart rate for over 3 miles or just for a couple miles and then the other 2 days do either interval training or tempo runs I’d love for u to give me ur feedback and what u think I should do I can’t do the whole three miles at a 7:25 pace but I would like to get there I’m hoping these easy runs will get my endurance up I wish I would’ve known all this 4 months ago 😅
I can run a mile in like 5:20 and this is a good video
Awesome!
@@CoachJasonatRunningSecrets thx I ran yesterday 2 km in 7:06 but I can do better
I ran a 6:03 at my last meet, trying to hit this sub 6 tomorrow
i ran a 6:02 last month now im at 5:39 how about you
@@zereoto1274 I got down to 5:22
At the moment I’m at 6:21 and I’m trying to break 6 cuz it would be really cool to have a 5 something mile
AWESOME! Keep working at it and you'll get there!
Sir my current time is 6.24 so in 1 month I want complete in 5.30 it is possible please guiding me
I’m at a bout 8 minute mile and never done cross country and my friends want me to join so I’m trying to get a 6 minute mile in like 2 weeks 😭😩
Wow! Just do your best!! It may take a little longer than 2 weeks but keep working at it!
no way you run 6 minute mile in two weeks it took me almost years to get from 11 minute mile down to 6 minute but you can do it eventually just dnt give up ya know
@@livinglifeandstuff7980 took me a month
@@andrewriedler2665 wow good job
@@andrewriedler2665 what was your starting PR
My pr is 5:53 but that was 7th grade, now in 8th grade my mile time is about 6:10
so practice with running at 7mph or 10 mph for 1:30 secs? and then take two min break in between? this shit hard as fuck
Hello sir 1 mile i ran in 7mintues but i want to run in 6 what I do please suggest i am waiting for your reply sir
Should you do this as part of a 80-20 running approach as the "20%" part?
The fast stuff fits into the 20% part, the easy miles into the 80%, with that model
I’ll be attempting sub 6 in the beginning of June.. My last 5K was a 20:36.. and the last time I went for a 1 Mile PR it was a 6:11 but that was last year.. I’ve trained smarter since then and raised my Vo2 from 52 to 55.. Think I have a shot?
Always! Go get after it!
I run a 6:50 and I’m trying to break 6:30 at the moment but I really want 6 below
Great job! Keep working at it and you'll get there!
What if you are fairly new to running? I run 3 miles 4-5 times a week, but my speed is normally a 8:40 pace. I am trying to get faster.
That’s ok! Just stay consistent and stick with it and you’ll get there.
I am a beginner at running . Can run 3000m in 20 minutes . Slow run 30 minutes ran 4000m . Need to run 6:30 in 15 days ie on 2nd of december to qualify a exam . Need some help
You got this!
Hello! I ran a 7:30 mile, but i need to do a 6:40 in 3 months. I was thinking of start with long easy runs, and add this workouts overtime. Would that be a good plan? Thank you, love your vids
That's a great idea. You can use these workouts now, just adjust the goal speed. That actually gives me the idea to make a 6:59 video. Stay tuned!
Progress so far?
Is 400m just a full lap around the track? I never ran track i dont know meters on the field
Yes, 1 lap around a standard sized track
What if my mile time is 6:55? If I do the 3 sets of 1 mile, do I target 7:00 per mile (per set)?
"Target pace is 6:05/mile". Each set is a near max effort then? Since 6:00 mile is the goal?
If your mile time is 6:55, I would say do the 3x1 miles in about 7:05-7:20/mile. Give or take a bit
it's crazy that some people can do 2 miles under 10 minutes
I'm getting close, 1.5 miles is 8min 27 sec
I’ve been trying to get back to my 6:13 mile time but because of quarantine I lost my aerobic base but I’ve been running again and have got a 8:57 mile time, are there any tips to rebuild an aerobic base?
Yes! Lots of easy miles. I know that may seem backwards but the more time you spend working on accumulating those easy miles, the quicker that time will drop and the faster you will get. A lot of running guru's talk about an 80/20 principle, meaning 80% of your running should be at a very easy pace. The other 20% should be specific speed and race pace work.
@@CoachJasonatRunningSecrets thank you it’s been hard to build my base but I been getting better running lots of miles, surprisingly I’m doing better now then I did before because before I never did any miles, I purely relied on my speed and keeping up or passing people but I do believe the miles will help me thank you.
@@Ccscenario That's awesome. Keep working hard! The more quality time you put in, the faster you will become!
i did a 6:08 mile as a speed workout while training for a half marathon, which finished poorly due to poor pacing but that's another story. Now I have set my sights on breaking 6min on the mile, and I will try to do 1 of the 3 workouts u suggested 1x/week. My Garmin tells me my lactate threshold pace is way slower at 8min/mile? Does that even sound possible to have a 6+ mile and 8min/mile threshold pace? Am 43yo at moment.
Hey! Hmm, that sounds interesting. What is your 5k PR? Your LT pace could be slower than 8 min/mile but that would mean your 5k PR would be around 23-25 minutes. Also, Garmin race predictors are usually a little skewed depending on what you are training for.
@@CoachJasonatRunningSecrets good one. i haven't tried a true max effort 5k in a while, but I did a 90+ % effort a couple months back on the 5k and ended up just over 24min. My HM was 1:53. So it seems that my vdot values are significantly worse for the longer distances that what my mile time would predict. Maybe I need more aerobic work lol.
How can I track my running? Is there a good app? I started running cross country for a month and my mile went from 7:02 to 6:16. I’m trying to cut off those 16 seconds
If you have a Garmin watch, Garmin Connect is great. I also use Strava; it's free and it's like social media for runners.
just ran a 6:00 in my first meet today
how often would you run? do you think doing these drills 5 times a week is too much? how many rest days do you have?
Drills 5x a week is probably a little too much. I would stick to 3, maybe 4 days initially. Maybe down the road, you could do more.
I get lost in the running lingo. Pls put text in the screen on the left or right so we can keep up. Thanks.
If you hit the CC button on the screen, the closed captions should come up 😊
Racing Wednesday
Last time I tested my mile pace I got ~8:30 min/mile. How long would it take me to get it down to 6:00 if I'm training pretty hard (3-4 sessions a week)?
Good question. How long ago was that mile time trial? How many weeks/months have you been running 3-4 days a week?
@@CoachJasonatRunningSecrets Oh it was like a month ago and I've only been trying cardio for like 2 months. Other than that my build is fairly fit (somewhat muscular, little fat)
I have an upcoming 1 mile run in under 6:30. Last Monday I clocked 9:30. Got barely 40-50 days. Hopeless and disheartened 😩
A lot can happen between now and then. Focus a lot on strength training, plyometric (explosive type movements), and getting mileage in.
@@CoachJasonatRunningSecrets thanks for the advice, will definitely do it with regular running
If you are trying to run a 6:00 mile, which I assume would be a persons PR, then there is no way you are going to run 3 x mile at 6:05 to 6:10
Lol that's what I was thinking.
Hey I'm almost 14 years old and I've been a long distance runner for quite a while. I'm in Track and Field right now, and my last meet is this Thursday. My mile PR's are 6:07 and 6:09, and I REALLY wanna break 6. Any last minute tips?
Run the first 400 a second or 2 harder than you think you should; start pushing lap 3 and leave it all out there lap 4! You got this!
How’d you do? Did you get a sub 6?
@@Hyperdrive 5:55
@@calebcameron7352 AYYYE gj man! ik im late haha
@@BurgerBear7 thanks
Bro my pr is 6:24 but I need to get it under 6
How’s it going with the PR?
I don't really run a lot. I did a 5:30 mile a few days ago on a track: However, it was really cold and there was a headwind for half of the 4 laps. LOL😂 I probably run about 28 miles a week. IDK if that time is pretty good or not, but I'm pretty happy with my time. I mainly run just for fun (I'm 22 this may). I felt pretty comfortable running a semi slow lap time of 1:15 🏃♂👟Some days be like💨💦💥🫀🥵 I will just say running is lowkey fun tho 🥰
I’m running a 9 min mile at the moment. What would you recommend for me?
How about this? czcams.com/video/9o_HRuVRgM4/video.htmlsi=kgBpJxf1NVM7sv1x
I m 6:40 ...want sub 6 :20 ....but 20 min tempo even at 7 min per mile won't be possible for me ...what am I supposed to do ??sir
Keep working at it! If you can't do 20 minutes at 7-7:15, try 10 minutes. Then gradually build up: try 15 minutes. Then 2 x 10 minutes and eventually the 20 will come.
@@CoachJasonatRunningSecrets got it ..thanku 👍
Im at 7mins mile inmy 2 k time
nice it is very good my record for 2k is 7:30 but i can do lower than that
Been stuck with a 6:02 for months now...
How’s it going?? Have you smashed that barrier yet?
I ran a PR of 5:39 in October
I'm 6', 250 lbs...what are the odds I get there lol
Hi mate I run sub 39 and sub 19 should I do this training you say for a good month?.
I would say it depends on which distance you are training for. If you are focuses on 5k's, this would be good fit. If you are focused on 10k or longer, you could still follow this but would need to adjust the pacing a little bit. Great times!
This guy I swear. Hey bud got any tips for getting my 1mile time down to under 6mins? Ya no sweat just run for 20minutes at 6m20s pace. Ok...great...
In the video, I mention doing that workout at 6:30-6:40 pace, not 6:20 pace. If 20 minutes is too much in the beginning, start with 10 minutes at that pace. Then increase it as you go. If you did something like 400s every week and then did 10-20 minutes at 6:30-6:40 pace later in the week and get 2-3 other days a week going easy, your mile time will drop pretty quick. 👍🏽
@@CoachJasonatRunningSecrets lol I got ya no hate mate I just think it's funny because I'm working at 8m right now. In my mind if someone can do 6m30s pace for 20mins I'm not sure he should be struggling to reach 6min
I’m a sophomore and my mile is 6:00 precisely 💀💀💀💀💀
SO CLOSE! That's literally just 1 step faster and you are there. You can do it!
Yeah it was 6:00.02 just a little lean more
I run at around 8 : 30 my target is 6 mins
Great job!
How many ur mile now
Sir what is the meaning of 3x1 mile plz reply 😍😍
Warm up, run 1 mile hard, then have a few minute recovery, then another mile hard, another recovery, and 1 more mile hard, then another recovery. Or you could do 2 km hard, then a recovery, 2 km hard, then recovery, then 2 km hard, then recover.
What if you don’t have the stamina to do multiple miles hard even after recovery?
@@shogoyamada945 I know I'm not the guy who made the video, but I'm sure he'd want you to just use the greatest effort you can
@@shogoyamada945 you can either 1) do multiple miles at a slower pace or 2) do as many miles as you can at the hard pace but increase the recovery.
Ehhhhh, 3 x 1 mile is not equivalent to 3 x 2 kilometers ??