How To Run A 5 Minute Mile in 2024: (Tips from a 4.22 Miler)
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- čas přidán 20. 01. 2020
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Are you seeking how to run a 5 minute mile? If so, I hope this video which includes some of my top recommend running tips will help you make that next big leap in your running. Focus on consistent training over 12 and preferably 16 weeks in length and you will make significant gains.
Remember, it isn’t just about physical training but mental preparation as well. The best middle to long distance runners are spending approximately 40% of their weekly volume at or below goal race pace.
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Nathan Pennington, MBA is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. He is a former member of the US Army World Class Athlete Program and two-time world armed forces cross-country team qualifier.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and currently working toward his Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
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Nathan, I made it. Literally 4:59 yesterday. I mean it when I say that your videos contributed to it. Much more patience needed than initially thought. Six months of training. Curious on what's next ;) Thank you so much! Please keep up the great work.
My man!!!!! Nice work! 4:59 is flying. Awesome job and great to hear this. Appreciate your support and will do.
How fast was your time before the 6 month training?
I am currently 13 years old and my best mile time is 5:56 I have two 14 year old friends who both have 5:03 miles, we are going to time the mile again tomorrow and they are going to push me so I can a 5:30 mile. I will send updates of where I am at. Thank you for this video as it was very inspiring and helpful.
You're welcome and keep up the superior work. 5:56 at age 13 is VERY good. You're on your way to a sub 5 in due time. Keep me posted on your progress.
the part about patience is very true. Great point!
Absolutely William! Appreciate you taking the time to comment. Best wishes with your training and racing.
@@rundreamachieve thanks brotha and you too! love the videos!!
@@williamhandwerk2480 Thanks William. Keep me posted on your race progress.
i started taking running seriously about 2 years ago, and this was my goal, to break 5 minutes in the mile. I've always been one of the slower runners, with a mile pr of 6:53 in the beginning of 10th grade. after my first cross country season ever in 10th grade, the time dropped to about a 6:30, which wasn't much of an improvement. Although, I had very high hopes to drop the time even more, heading into the track season that year. But disaster struck, and I fractured my leg; but it worked out, because that's when COVID started, and everyone else never had a track season either. So during the summer in 2020, I trained a lot, and I saw a definite improvement in the next cross country season. But by the next spring during the 2021 track season, in the first meet, I broke 6 minutes! with a time of 5:58. Almost a whole minute off of my previous personal best in a little over a year. And at the end of that season, my mile time was down to a 5:28. So I trained a lot over the summer yet again, and saw another massive cross country improvement, which gave me the most hope for breaking 5 minutes in the mile before graduating. Heading into my last high school track season, as a senior, a 5 minute mile actually seems possible. After my first meet about a week ago, I ran a 5:10 mile, 10 seconds will surely fall throughout the season!
Appreciate you sharing this James. What a great example of other runners here to follow. Keep me posted on your progress and I look forward to hearing about your 4:59 or faster time. To go from 6:53 to 5:10 is an incredible improvement and awesome example of what belief and tenacity can do. "Mark 10:27"...
@@rundreamachieve Of course! I take very much inspiration from Mark 10:27. I had a track meet today, and ran a 5:04 mile! Only 5 more seconds to go for a sub-5!
@@jameshenry6655 outstanding work james!
I'm running a 5:33 and and I've been training my hardest, and my twin brother doesn't do crap and ran a 5:17( we are freshmen)
Walkablelemur0 humans where born to run 🤷🏻♂️
Some of us just have to work harder tbh but that makes us tougher too
Maybe your doing the wrong type of training try incorporating more speed work ,tempos and fartleks and you will see improvements right away. 400X8 or 800X4 are good workouts to start with your probably just doing a lot of easy mileage which is great but you should be doing 80 percent easy 19.89 percent hard workouts .11 strides then maybe start working into harder workouts like one that I did was 400X25 so just keep pushing those workouts try to hit some where between 40-60 miles a week
Fix your sleeping and hydration.
There is probably more to the story than that. Ever get injured? Do you train the same? Does he rest more?
Thanks for the advice this whole season i’ve been taking everything too seriously and stressing out over the mile but I think I just needed to realize that it will come when i start worrying less and going out to run my best.
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Thanks bro ...I'm preparing for indian army ..and I need to run 1 mile in 5 min ur advise help's me a lot.
army thats cool
You have to run a 5 min mile to join the army?? That's crazzzy
Nathaniel Carrasco i think he was just adding that on
@@nathanielcarrasco5622 yes bro
No you don't need to run that fast to join the US Army.
Really appreciate your thoughts! Formerly a (slower) division 1 track athlete.. 47 low in the 400.. went to triathlons after college and now I’m trying to build speed back. Ran a 5:08 yesterday and my form felt good… need a little direction on the training. Just listened to this video and wrote my 3 week workout plan, should have it beat in 4 weeks! Have a great day!!
Outstanding work with that 47, 400m TMC! Well done with the 5:08 as well. Yes, you are definitely well on your way to running well below 5 minutes. You have superior leg speed and it is just a matter of time now. Keep me updated.
You’re absolutely right regarding speed work. I joined a local athletics club last year and started training for the 400m. I have been doing a lot of repeat 300m and raw speed work (80m-150m reps), but very little distance work. I decided to do an all-out road mile out of curiosity during the COVID shutdown and got a 4:42. I’m 31 years old, so no spring chicken, but am almost certain that the speed workouts have vastly improved my mile time without having a previous benchmark to compare it to. I would also say hills are the most underrated workout for runners. Very informative video - really liked the tips on rest and relaxation 👍🏼
Thanks Jay, Appreciate your feedback. Nice work with that 4.42!!! Thats moving. Keep me posted on your progress.
The message displayed at 7:21 is Gold. You're contributing a lot to this sport. Thanks
Thanks for the support Lalit. Appreciate it
best tips thanks, I was always in to power lift burst training for the mile, thanx.
My pleasure JRS. Keep up the great training and appreciate you stopping by. Continued success to you
Great video. You've motivated me to do these training workouts to get faster. My PR for the mile is 5 min 40 sec but would love to bring it down to 5 min 10 sec or faster.
you certainly will Juan. You have the passion to go after it and that is a must have trait to do it.
Awesome! Currently a 5:40 runner, as a girl I know how insane I may seem to want to break 5 as a high schooler but I believe in myself and my ability to work hard. Patience! Thank you.
Awesome effort Mayadah and you most certainly CAN do it. Keep me updated on your progress.
I just broke 5:30 and got a 5:26, and I'm honestly getting excited thinking about breaking 5 minutes in the mile, but I have to make sure that my excitement doesn't make me go out and run a 65 second first lap because of the adrenaline because I'm natories for going out way too hard at the beginning XD
@@Bweyg great job! You have it in you to break 5 minutes
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I’m at 7:44, but that’s at 10,000 feet. Running up here sucks lol
I can imagine. I've trained that high and a 7.44 at 10,000 feet is quality effort brother. Keep me posted on your progress.
Great video! Running around a 5:30 mile right now and want to run sub 5, I just need to get my speed up and then I think I will have it! Thanks for the info
my pleasure Con Barry. Good luck in your quest. Keep me updated on your progress.
Love this vid, you have a great attitude towards running. Went sub 5 for the first time when I was 14, and it changed my life. Now I will attempt to do it again at 25. Let's go!
You better believe it! keep up the superior work! ✊✊✊💪
just ran my first sub 6 minute mile the other day, new goal is 5:30 but the ultimate is a sub 5 minute mile
Awesome job Kaleb! Keep me posted on your progress.
My reply is 4 months late, but I did the same thing and I’m hoping for the same results, how’s it going so far?
@@brandtscholar1519 did you break 5
@@matthewdelossantos9254 I haven’t even broke 5:30, but I’m close, I have a meet in a couple days, I’ll let you know how it goes
@@brandtscholar1519 how was the meet
Hey I know this video is 3 years old; I've come back to it several times in the last month. I appreciate your tone and general philosophy of training
I'm 33M, used to wrestle (9 years, through one year at a D3 school). I loved running but have no idea what I could have done; I think my best 5k was around 19:30
I've been trying to set PR's again both because I've been depressed and trying to quit drinking. After recovering from another injury I ran a 6:25 mile and then 6:06 a month later. I haven't run any more trials (running 3-4 days a week, easy if hung over and either long (50 minutes) or fast (200m repeats at 5:45 pace)) if less hung over.
Mostly wanted to say thank you and throw that out there. My goal presently is to try and hit 5:45 in 3 weeks, then take a month for a trail marathon, and return to the mile work. I have no idea how fast I'll progress (limited in large part by the binge drinking) but I like having a 6-12 month goal, which is seems like this provides. If nothing else I can keep chipping away and aiming for smaller goals.
If you have any perspective or advice would love to hear it, otherwise thanks for the video man much appreciated
Hey sam..thanks for your comment and you have done an awesome job thus far. Well done with your workouts. You are fit. My best advice is to type into the search bar on my channel "1600m tips" or "1 mile" etc. I have made a lot of videos on how to run faster over this distance (and others) that I am sure can help you. The fact that you have the desire to get ahead in your fitness and racing tells me nothing is going to be impossible for you. You really have to be obsessed and get immersed with what you are doing to be successful in this sport and you have that type of tenacity. Keep up the superior work and me posted on your progress.
I'm enjoying this video very much. I'm a 48-year-old guy with the dream of running the mile in 4m 59s on 6 May, 2024, 70 years after Roger Bannister became the first man to break 4 for the distance. I'm hoping to do my run at the Roger Bannister track, whose build he oversaw while he was a student at Oxford. I've run for 4 years, although only stepped it up in the last 2, increasing mileage to 25-30, general stuff, with a speed session every week, either at the track or of my own inventing. I trialled a mile about a year ago. It was 5m 27s. I run the 400m in 65.5 and the 5k in 19m 11s (I know that's slow compared to my mile and 400m time). i've got eight months to train properly. Wish me luck.
VERY nice job having already run 65.5 for 400m and 19:11 for 5K. You are definitely well on your way to breaking the 5 minute mile barrier next year. Keep me updated.
Sound advice. I ran a 4:58 last year, it took a fair amount if work to get there, and patience like you said! I’m aiming for a sub 2:45 marathon right now, but I’ll hope to improve on the mile time later on in the year. A good listen, thanks
Great job Gino!!! THAT is what I'm talking about! Keep us posted on your 2:45 marathon pursuit.
I showed this video to my friend who was feeling discouraged. As someone who went from a 6:12 mile freshman year to 4:27 junior year, I can attest to these tips.
That is insane improvement OFG. NICE work!!! 4:27 is flying and from a 6:12? #respect Thanks for taking the time to visit my channel. Best wishes and continued success
Hi Nathan, this is Allen Law. You posted a video on Dec. 22 to answer my question regarding to muscle cramps. I just want to give you an update on how I did for my 1st marathon last Sunday (Jan. 19, 2020) in Houston. My time was 3:33:22 It was not sub 3:30 but I am still very happy with my time cause I only trained for 6 months. I followed all of your advices on nutrition and hydration but my quad muscles cramped at mile 25 I guess I may have to do more light weight liftings in my next training. THANK YOU SO MUCH for all of your videos and inspirations!
GREAT effort Allen. Any day you can get a new personal best is an awesome day. OUTSTANDING performance. 3.33.22 is hauling! Thanks for the update and very well done. You will continue to get faster. Appreciate your support and promise to keep putting out content to help in anyway I can.
Thanks for this! I once ran a 4:57 as luck but now I’m sitting at around 5:05~5:15 so I want to be able to run sub 5 more than once so thanks :)
My pleasure Gamerader. Well done with that 4.57!
This is the most helpful and encouraging running video I've ever come across in my life. I really appreciate that you advice us all that patience and persistence are essential. That's simply wholesome running sincerety and you gave me so much hope at this sport! Currently at 11:40 mile so got some ways as you see yet thank you so much for your inspirational video! 😊🙏🙏
I really appreciate your comment and am so glad it was helpful for you. Please keep me updated on your progress and know you will only continue to drop time off your current personal best.
Awwww 🥰 my pleasure Nathan and Thank you. I definitely will. May God bless you and your family!
@@rundreamachieve Anytime Mr.Nathan and definitely will update you . Yes your channel and way of approaching running inspires confidence for all runners beginners or experienced. Great job!
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Thank you for this very informative vid! I've actually stopped doing strides after easy runs when introduced weekly speed workouts, so now I know it was kinda mistake. Gonna run my very first mile race in 3 weeks as a 24-year-old amateur dreaming of breaking 5 minutes some day :)
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Thanks for the motivation! Mid-video I decided to Head to the gym and get on the treadmill.
THAT is what I am talking about. Right on Sterling! Keep me posted on your progress and keep hustling.
Love the idea of strides on easy days, I'm going to nick that.
Right on Colin. Keep me updated and continued success to you.
Best advice👍
Thanks for your support Michael. Appreciate you stopping in.
Started out with 7:25 in last August, just got 5:48 the other day! Hoping to get myself to the sub 5 mark!
Outstanding work JUGG! THAT is what I'm talking about!
Thanks man!! It’ll take a little while, but with the proper diet and training I’ll get there!
@@jugg4701 I'm 100% you will. I look forward to hearing about it when you break 5. Keep in touch.
Thank you for this information. Last time I ran a fast mile was 2 months ago and I hit a 5;37, and on Friday I am hoping I can hit a sub 5 minute mile because I been training nonstop
My pleasure Juan and outstanding work dropping that 5:37. I know you can get to 4:59. Keep up the superior training and racing.
thanks so much for your advice. I’ve been training for three years nonstop since sixth grade. My first ever mile without any experience in running was 6:21(fifth grade). in sixth grade I learned the middle school record for girls was 5:30 so I strived to beat it. your advice helped me reach a 5:18 mile by eighth grade, setting a new record. thanks so much :)
Outstanding work FP! Superior times you are dropping. Keep me updated on your progress in 2022.
My pleasure. Keep up the great work!
Keep up the superior training and racing. 2024 is going to be an awesome year for you
Thanks for the advice, I ran all my freshman year with a pretty bad stress reaction injury and missed my sophomore XC season, so I’m trying to get sub 5 this season to make up for it but last year I was a consistent 5:10 runner and I couldn’t seem to get over the hump so I’m gonna try to take your tips into this season as races start tomorrow
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@@rundreamachieve in my race today I’m probably one of the faster runners, so would you recommend still running with the front group or should I try and establish a lead so I can run without chopping strides?
@@karmg9776 Run with the front group and then attack with 600m to go, don't wait until last 400m of the race when everyone else will be aiming to do. Once you make your move, be decisive about it. Stay as relaxed as you can and monitor the tension you are feeling (tell yourself to relax and that you are in control). Good luck
Just ran 5 x 1 mile (2mins rest) all between 4:54 & 4:58 😀
You, my friend, are VERY fit. That is money running right there. Keep me posted on your progress.
Ey thanks man! It took about 2 serious years of running to get here. My fastest mile before I started running was 5:04 at 13 and here we are now running reps under that :’)
GREAT progress Bayley. Keep it up. You are doing awesome.
@@bayleymassey last summer towards the beginning of covid, I got my mile to 5:09 on my own. Now I'm in 8th grade and my overall goal is to try and break 5 and get decently low into 4:50s
@@malomato9355 awesome man! Have you got a club or a coach to help ?!! Or is this all on your own :O !!
Quarantine has ended my JR season, after being injured all summer and cross country season, I ran 4:59.1 in indoor with minimal training. I’m trying to get down to sub 4:50
GREAT job with that 4.59. I know with what is going on it is definitely challenging. Keep up the great work!
Vo2MaxTips ran a 4:45 time trial a month ago...
@@jumpszn3083 oh heckkkyeaaahhhh! Nice work choppers! THAT is what I'm talking about!
Hey! Just found you today and I know it’s 2 years later but I’m a 7th grader who ran a 6:26 in my first meet after ten days of training!
Outstanding work Skqttles and 6:26 is a legit mile time. Keep up the great work and me posted on your progress. Awesome job!
Just discovered this channel and subscribed already. Btw I’m a freshman and I run 5:28. Hopefully I can get somewhere around 5:15 at the end of track season
Awesome job Andrew dropping that 5:28. You are definitely well capable of running far below 5:15. Keep up the superior work and welcome to the team brother 💪💯💯💪👊✊
I've never done a 5 minute mile. I'm sure that i've been at race pace for one, but I did cross country in high school which was the 5k's. I'm currently trying to run a half marathon route i've mapped from my house, but i still don't think i can make it. Leg strength isn't really what i'm worried about currently. There will always be time for pistol squats and if i move back to Pittsburgh insane hill sprints, but right now i'm after this distance, and after that strength and conditioning for my 5k, though considering i have a sort of competition that only requires 2 miles so i'll just see how i handle it Lol. Appreciated the video alot I can't wait to see the improvements, my goal by November is to have an 18:00 minute or less 5k and 4 one armed push ups. Fitness is amazing haha,
Keep me posted on your progress. Thanks for stopping by. Hit subscribe to get notified when new videos are made.
Currently at a 5:26 mile time ran as a sophomore which is only 4 seconds faster than what you ran as a freshman, which is absolutely ridicules by the way, I mean I didn't even run a mile as a freshman because I wasn't interested in running at first, but than when I saw a video of Roger Bannister breaking 4 minutes in the mile, the first sub 4 ever in the world, than I got inspired to break a 4 minute mile for one of my main running goals, and so I saw your video after I broke 6 minutes in the mile for the first time (5:56) and it really inspired and especially after I ran a 20:34 5k on a pretty difficult and hilly course for XC this year as a junior, I'm inspired and think I can break 5 minutes in the mile this coming season. I'm taking the recoveries and the nutrition and all the small things a lot more seriously now than I was before, as I believe it will get me SO much farther than I'm right now. My fastest 400m sprint is 64 seconds as a freshman and now I think I might be able to break 60 seconds now, which will be the start to my Road to Sub 4 minute mile journey. I ran a 2:25 800 during one of my mile races as well as a 3:05 1k in the same mile race, so I know I can hold sub 5 pace for atleast 1k but now I'm going to try to run a sub 3:40 1200m, and than after that, try to work on that last lap, and than I'll break 5 minutes for the first time ever. Thanks so much for your video, and I'll also be more patient than I was last year XD.
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I’m at 5:33 for indoor and I want to go sub 5 for opening outdoor season
Outstanding Amari. Let me know when you do it. You are well on your way.
You can do it. My freshman year I went from averaging 5:20-5:30 in indoor to a 4:58 in outdoor. The larger track makes such a difference.
Im a freshman in high school and my current pr is 5:09, I have a race tomorrow, I really do believe that I can break 5. I’ll update you tomorrow
good luck and I, too, know you can do it
I completely forgot about this comment but I got 5:15, I have another fast race on saturday
great job!
5:10 full mile today
last year’s pr is 5:23, i got a race tmr, gonna go for opening sub 5, i’ll update tmr as well
I ran a 4:50 when I was in high school. The 400 was my main event but I loveeed the mile. I don't race anymore but still go for some long runs/jogs from time to time. I don't think I'm in 5 shape but would love to try an all out mile.
Appreciate you sharing Dinia and very well done having ran that 4:50. Legit running. Continued success to you.
I ran a 5:15 PR my first race my junior year i am now and senior and am upset with how things ended for me due to covid but i am now considering returning to my training and breaking 5 & or better
Congratulations and very well done Omar on that 5:15 PR. Remember, your best years of racing are decades from now. You are a very young man my friend. I understand where you are coming from with what has gone on in the world. A MAJOR issue for many athletes trying to get through it all. Stay focused and yes, you will destroy the sub 5 minute barrier. Keep me updated.
I’m sitting at a 5:12 mile right now and in cross country season with an 18:26 5k. Think I have a shot this spring on breaking the 5 minute barrier.
Absolutely. I think you'll run FAR below 5 minutes Johnny, 4:40s range.
I too was a distance runner. I originally looked for long jump but ended up talking to my friend the whole time and ended up in distance my freshmen year I started at 630 or 645 in high top air force ones. then I finished freshman year at 530 and my best senior year was 458. My body was conditioned good but we never hit the weight room I think lifting a little bit would help push through that pain. Some good workouts my coach made us do was 10 400s going faster each set it was a killer then 5 200s. Then on Friday fun days was mountain days and I'm in the heat too I ran mountains to fulfill my potential but be cautious of the trail and animals I encountered some snakes.
VERY well done going from 6:30 to 4:58. MASSIVE improvement. Keep up the superior fitness and racing.
I’m 48 nearly 49 would love to run a sud 5 mile. Pb 5:48 marathon training at the moment but after marathon think it’s a goal I’ll like to get cheers for the advice
Keep up the great work Brad. You can run a sub 5. Keep me posted on the progress.
Hello, I don't know why I want to do this but I decided to try, so I googled it and found a link to your video. I decided to try it today after watching your video last night and I understood you saying to start slow.
Before covid I was 510 175 13% body fat and could run a mile in 6:15 on a treadmill most days. My all time record is 5:52...
Now I'm 200 and probably 35 % percent body fat and probably can do I mile in 9 minutes I haven't tried. I did start training though... The speed is 12 miles per hour and I was able to do it for a whole minute discounting the time it takes the treadmill to get to said speed. I did about 4 reps and I felt incredible... I have a long way to go but I know once I start shedding body fat I'll be way faster... Thanks for making this video and giving me a place to start...
Is a treadmill even a legit way to do it or is it cheating..
Thanks for your comment Daniel. You are doing great and very well done so far. Keep up the great work. This is a process brother so one day at a time. Reach out anytime as I always respond to people here. Keep me updated.
I'm a freshman track athlete and I hit 5:28 on some mile repeats before the season. I'm really hoping to break 5 minutes this season. I've got my first track meet tomorrow and I'm going to shoot for the 5:15-5:20 range. Thanks so much for the tips!
My pleasure Wesley. Awesome job dropping that 5:28. You are definitely getting closer. Keep me updated on your progress. 2023 is going to be an awesome year for you.
@@rundreamachieve First meet of the season was not good, 20mph winds I ran a 5:33. Next meet I PR'ed with a 5:24. Just today I hit 5:13, getting closer!
@@WesleyProductions Outstanding work Wesley! THAT is what I am talking about!
@@rundreamachieve 5:20 with 20mph winds. 🤦♂ Really feel like I would've gotten low 5s without the wind, but I beat everybody on our JV team.
Hey thank you for the video. Great content! I’m joining the Army with intentions of going Special Operations and I’m looking to improve my 2 mile run. Do you have a training program for to help? My 1 mile split is usually 5:45 and then the 2nd mile split is usually 6:20. Any advice would be helpful, thank you!
Thanks Kenneth. The 2 mile is a highly anaerobic event so it is a safe bet to run a negativ split. I'd run round 6:15 the first mile and focus on running those last 3 laps as hard as you can. Going out too fast the first few laps can cost you big time so play it cool and hammer the last 3 laps where most people get the weakest mentally. Keep me posted.
I’m a 14 year old going into my freshman year. I’m training for the cross country season right now. Last years track season was my first year running, and I ran the 1600m run in 5:15. My goal is to get under 5 minutes before the track season starts
Outstanding work Braydon!! You are well on your way brother. Keep me updated.
You are right. It is always the third lap. A few months ago I was attempting to break 5, and I was pacing very well for the first two laps at 1:15 per lap. But in that third lap I dropped and I came in at 4:02 for the third lap and finished in 5:18
You are going to destroy sub 5 in due time Brandon. Yes, it is that third lap where most get caught up. I had to learn to hammer it too before I ended up running my eventual PR of 4:22. I started as a 5:30 miler so anything is possible, even sub 4 for athletes at your caliber pending on a long-term approach and 100% committment.
@@rundreamachieve thank you. I’ll do everything to break 5 before this year ends
@@brandonwhite9270 You got this brother!
I had a meet last week on Sunday: I had never run a mile race ever and I ran a 5:12 having never ran a mile race or even ever pacing myself and I ran a 2:18 800m, I'm shooting for a sub 5mile in my meet next week on Wednesday and a sub 2:11 800 next week on Wednesday - I'm learning how to pace myself and I'm practicing my foot speed and endurance in preparation for that. Imma let you know how it goes
💪💪💪💪💪💪💪💪💪
5:02 yesterday for a new PR, from 5:10. Getting close enough that I can taste it!
Nice work Evan!!! Now THAT is what I am talking about! Well done..the 4's are not far away now.
@@rundreamachieve 4:54 at a big meet! I was in the slower heat, and I knew i had to go if i wanted it and I wanted it bad, negative 800 split by 6 seconds!
@@evankearrunning3502 Outstanding job Evan! Now THAT is what I am talking about. Keep me updated on your future races.
Bro my 9th grade ending time for the mile was 5.09 Amos I am heading into track again after a good cross country season and a chip on my shoulder so hopefully I can hit it
Mine was too!! Should give you additional motivation to see what you are capable of. You'll run much faster than I did. Keep me updated. Well done my friend
Question: I've been training my brother to get back into running after a few years. In the span of a month Ive gotten him from running a 8:30 down to 5:00.
The last time he ran he didn't even break a sweat or complain of being tired anymore.
Our training consists of a .5 mile warmup between 6-7 am and then running 1-2 miles at 10 or 11. We try to run a consistent pace thats comfortable for us, but lately I've used the last mile to set at the 5 min mile pace and see how far he can go. We do this 4 days a week. We rest Friday. Im gone Sat-Mon working, so i try to have someone else run him those days.
Im really confused and floored at how fast he's progressing; I expected him to meet 5 min after 6 months or more.
Should I keep our training schedule thats worked thus far or should I start making him run more miles at a slower pace?
I haven't been able to find a good consistent baseline for him since he keeps improving
I think whatever you are doing is outstanding. To go from 8:30 down to 5:00 is a massive jump. Your brother is very talented. Keep up the great work and my best to him.
Sir I have a police exam , I have to do a 6 minute mile for qualification. 80 days remaining, I'm just running a mile daily and a mile speed walk.
What should I do now.
Plz reply much needed
This Friday I’m running a time trial for my channel. That’s why I’m watching this. I hope I break 5 during the time trial but idk if that going to happen. I am going to follow these tips. I let you know how it goes!!
hey Judah! Thanks for stopping in. How did that sub 5 attempt go? Hope all is well on your end. Continued success to you
yOu NeeD tO Be wInnInG
if your running 5, 6, 7, or 8 minute miles it doesn't matter in the slightest, you've just got to keep at it. Don't compare yourself to the top 1% compare yourself to what you ran a couple months ago
I run track and ive learned real quick that the ones who put in the effort are the ones who succeed in the long run, even if some people have an advantage, if they don't take full advantage they get passed like the rest
Spot on advice right there CAA146 💪💪💪💪💪
Just improved my 5:27 to a 5:10.5 it’s crazy that sub 5 is only 11 seconds away 😯
GREAT job Jordan! I love it.
I can’t wait till hit this milestone! June 1st at 320lbs i ran a 11:40. June 22nd at 285lbs I ran a 7:46... I love running and have been running 5-10 miles a day ...
New PB is 7:05 July 1st
Really solid progress, keep it up!!!
Eli Whittle thanks I quit running a month ago because I wanted to start lifting but I got down to 5:36
@@Loppier What was your typical weekly mileage to do 5:36?
Outstanding work GT!!!!
I finally broke 7 min miles for a few miles and I was excited. Then I didn’t run for a few weeks and slowed again lol ... 5 min mile is unreal to me. Props!
Outstanding job breaking 7 minutes which is still high quality running. Congratulations
@@rundreamachieve thanks for the encouragement. I’m back to like 7.30 now. I have the speed I feel, but I can’t sustain it past half a mile or so. Any advice?
Continue to focus on building a strong base of mileage, do strides (5-6x100m) 3 days a week during your easy days, focus on working on leg turn over and form...the times you are aiming for WILL come in due time. Keep me updated.
I trained on a treadmill and I get scared of falling so I only put it on 10 mph but I run 1.5 miles straight slight include to try to get my 1 mile to 5:30. I guess I’ll see if it worked when I finally get to the track
Keep up the great work JG. You are fit my friend
I have asthma and I haven’t taken medication for over 5 years because I want to join the parachute regiment (UK). I have only just started training and I’m doing HIIT 1. Run 6-7 min mile pace (60 seconds) 2. fast walk 15-17 min mile pace (90 seconds) any tips how I can improve my mile run time? Right now it’s 1.2 miles in 10:30.
Edit: I do a total of 8 runs and 7 fast walks. No breaks. Any other forms of running I can do to improve my VO2 max and endurance?
Thanks for stopping in Twiist and hope the military training is going well. Doing strides (100m in length) 3 times a week (5-6x100m) will hlep improve your overall leg speed and are too short to really build up large amounts of lactic acid. Keep up the great work, continue with the walks and add in some short duration sprints in, keep working on your endurance as well.
I can tell he a good guy.
Thanks for your support Alfred. Continued success to you
My last 2 track meets i ran 5:05 a 5:04 with wind on home stretch tommorw i have a meet and it’s time
You can do it Easton. You are so close now. Keep me updated.
Hey it was a wonderful video it gave me some new knowledge. I used to think I need more slow twitch muscles to run mile and didn't train any speed workouts but from now I will do it. I have done 5.30 - 5.45 mile a year ago but then I didn't continue it and now I am somewhere near 6.30 mile and I have to achieve 5.30 mile in 2 months because I have a very important race. Could you please help me out by providing a workout schedule to get the 5.30 mile in 2 months.
Keep up the great work out there MM and me posted on your progress. I know you'll dip under 5 minutes in due time. You have it in you.
Today starts my journey to running a 5 min mile. It’s been 6 years since I’ve even done under a 5:50 pace. I’m not sure how long it’s going to take but I’ll achieve it.
I know you can do it. Keep up the superior work and the fact that you have run a 5:50 proves it is possible
Are you still on your journey?
💪💪💪💪💪
I ran a 5:45 freshman year and I ran a 5:01 Junior year (I did not have a Sophomore year due to covid). Not a lot of improvement sadly. Currently on my senior year and I want to finally break that barrier. I have to
well done Luke! You will. Keep me updated
Turning 42 this year and going for a sub 5 as part of a 1.5 mile pt test for work. Currently at a 5:30. Been running since I was a kid and really liked what you had to say. Like you marathon is more my forte but hoping to put together a good mile..
Appreciate your support Jessica. You may want to check out the newest video I posted today on this topic. czcams.com/video/bvcGR_R3ivg/video.html Hope it helps and more to follow. You are doing AWESOME having already run 5:30. THAT is very strong running!
Coach, do you think it's feasible for a beginner runner (e.g., 21-23min 5k, 50min 10k -- avg 40 MPW volume) to significantly improve their mile time while primarily focused on preparing for a marathon over a 16week period? I realize that it's likely that an average beginner runner putting in a lot more miles and doing a good portion of those miles at threshold/tempo paces will result in better overall fitness and thus naturally improve a mile time somewhat--however, the specialized focus of the weekly running is to prepare for a marathon, so I'd assume the longer distances will improve more directly than a single mile alone. I'm not sure if that makes sense or is accurate.
From what I have read and researched thus far, the mile specifically is improved with a lot more track-based work and a lot less volume of miles overall. Aerobic conditioning is important for all distances from the mile onward, but obviously much less so for the mile than for the marathon. Thus, is it fair to assume that longer runs at slower paces, and even tempo runs aimed at marathon pace are not really beneficial for increasing an all out 1 mile? Would it be advisable to make one of my track/speed days a workout that's very specific to a 1mile runners training? 400m repeats? On the other side of the coin, just as longer aerobic base building imparts likely some positive benefit to the 1 mile, do 400m repeats impart some off-target benefit to a marathon time too?
I hope my thoughts and questions are easy to understand...sometimes I write things that I think make sense, but seem jumbled a bit.
Coach, do you think it's feasible for a beginner runner (e.g., 21-23min 5k, 50min 10k -- avg 40 MPW volume) to significantly improve their mile time while primarily focused on preparing for a marathon over a 16week period?
Yes, as long as you continue to work on your anaerobic training. The more fast running you do the higher your chances or recruiting more fast twitch muscle fibers. So, as long a you are working on tempo runs, speed workouts, hills, fartlek training you can still improve over the mile distance even while training for mainly the marathon. Of course, MANY variables that go into setting a new personal best i.e. jogging on easy days, nutrition, rest etc...but certainly doable.
I’m just tryna learn so I can do well in my time trial
You got this Michael. Let me know how it went when you have some free time.
@@rundreamachieve Update: I just completed my final time trial of the season and I got 4:48. Thanks, I really listened to the advice you gave 👍
@@michaelp131 THAT is insane running MIcheal! VERY well done. Keep up the great work and me up to date on your progress. Your best running is decades from now.
Any tips on the whole rest portion? What should a rest day look like and how many?
Hey Mandi. This will vary depending on the athlete and what their goals are. A rest day could just be a JOG for some and a complete day off for someone else. Some athletes will take more than day off per week based on their schedule, others will train 7 days a week and just back off on those recovery days. Hope that answers your question. Again, all comes down to the individual goals of each, respective athlete.
I think the best way is to run hard your first lap, then find your pace the 2nd and 3rd lap, and then run hard your last lap.
Right on shark. that 3rd lap is what gets most folks..hammer that on and hang on for the last know it is the last one brings most folks home.
I went from 6:36 to 5:46. Its progress however im still grinding for that Sub 5. (Side note: its my first season of running).
Lets gooooooooo! Keep up the great work out there. VERY well done!
I’m tryna get a 9:00 minute mile and a half maybe even sub 9 so I hope this will apply
I know you can break that 9 minute barrier. Keep up the great work! 💪💪💪
my first year of xc (freshman) and my pr is 6:35 a mile for 5k. I really wanna get to 5:15 in the mile to letter in it. I WILL get this, its only a matter of time
Yes you absolutely will Ethan! You have the mindset and drive to do it and that is one of the most essential traits you MUST have in order to run fast. Keep me posted on your progress.
@@rundreamachieve crazy timing but I just did a time trial today and got 5:41. we're getting there!
@@imafork4526 I love it! Well done Ethan. Keep up the great work.
one way is to take that 6/mile.. stretch that distance out more.. and then the 5/mile pace is easier for longer. But it does involve actually running fast for sure... without it, the body just cannot physically handle that pace.. even if cardio can. That's my experience of training anyway.
right on Joe. You are spot on my friend. Continued success to you and keep me updated brother.
I’m not even a runner (I play soccer) and I want to break 5 minutes. It’s time to start working!
Same
Our coach is making us a 5:30 and I have one month to do it
Update: running a 5:30 mile is harder than I thought
essential Yeah I needa get a 5:50 for tryouts and then 10 120’s with 17 seconds to get down and 33 to get back but that shouldn’t be too hard- at least not if I train a lot
Yes, it surely isn't easy...few people do it but you will be the next. You have what it takes.
@@luisvergara1583 how hard did you think it was gonna be? 😂👌🏼
I've been a soccer player throughout highschool. Now a junior, I just decided to try out track. Its track season now, and I broke 5 minutes on the mile at 4:57. Like he said, it's not always about being a distance runner, it's also being able to sprint too.
Yo Nathan I play lacrosse and I run a lot but not consistently, and I can run a 5:25 mile right now. This summer I really want to break 5 but I’m not sure what a realistic goal is. When i run 525 I literally have to give it all my body is capable of and I haven’t improved my time in a couple months.
be patient. What you are aiming to do is a very aggressive goal. The fact that you have run 5:25 already tells me you can run a 4:59. Continue to train at sub 5 minute mile pace if only for a few seconds i.e. repeat 200ms on the track at 37 seconds etc. Lengthen out duration of your tempo runs to around 5 miles, focus on those long runs, don't run long, slow and easy every weekend. JOG on recovery days. You'll be a sub 5 minute miler in due time. Keep me updated.
@@rundreamachieve thanks you! I’ll let you know when I break 5👌
@@kevindutton. Looking forward to hearing about it. I know you will
Current time is 6:12 I’m hoping this information can help me run under 5:14 and take my schools record that’s been held for 12 years.. it’s just hard to plan because instead of a 4 lap track, my coach has us run around the school 3 laps which is 1596 meters so it’s almost a full mile. I know I can run an 100 second lap around my school I just can’t keep the pace.
Keep putting in the work. You are still very young and your best years of running are decades from now. You will destroy the sub 5 minute mile barrier. Keep me updated!
My PR is 5:21 for the mile(1600m) and 11:56 for the 2 miles (3200m) season just ended but I didn’t improve throughout the races. But that out the way I’m trying to train for next year(I have a whole year and I’m also doing xc august which is the start of the year to get ready for next track season) Is there a specific amount of days you should train and what should you do on those days? (A schedule) like specific workouts for each day of the week. And how should recovery work. Also apart from running, what’s else is good taht can improve our running such as (ab workouts, plyometrics?) thanks
I’m a sophomore
You are doing a great job already shnfo. Continue to work on your leg speed and start running your long runs every other week at various paces. Don't run long and slow every single weekend. 1 gym workout (light weight/high reps) per week. Do hills every other week (i.e. 8x200m/6x300m). Focus on staying as relaxed as you can while running at faster speeds. I see you running well below 5 minutes and under 10:30 in due time. Keep me updated. You got this! You may be under 10 minutes and sub 4:30 by the time you graduate.
@@rundreamachieve I appreciate you thanks 🙏
Currently at 6:48
Need to get it to 5:00 by September next year 😬
Hopefully it's possible
Mark 10:27
Played soccer up till freshman year. Quit, and let myself get out of shape, hit puberty and was pretty unhappy with body. Fast forward years this year I’m a senior, I signed up for cross country and started running over the summer. This year was first year on cross, first year being a “runner”. Sophomore year I ran a 7:45 mile, today for the end of the cross season we did a mike time trial and I got 5:38. I am super happy with this, but hoping to by summer of this year, achieve a sub 5 mile. I live in Illinois, so weather can limit my training. What are some tips you have for training for speed inside, when there is snow on the ground and I can’t run on the track?
That is awesome Manchu! Your best running years are well into the future. VERY well done with that 5:38 mile. You are only going to get better and will one day go sub 5 for sure. Keep me posted.
Where at in Illinois bro? I’m here too. My team won XC “state” this year
Im on 5:20. Will try to incorporate the strides for that fast twitch. Need to get some more longer slow runs in. What speed should i do a long run at?
7:36-8:23 per mile or 4:32-5:13 kilometer pace for easy runs, 6:41 mile/4:09 kilometer pace for somewhat faster paces...don't run every long run easy and slow, alternate one faster long run with the following week easy. Keep up the great work. You'll be under 5 minutes in due time.
I want to get down to this, I'm at 8 or 9:04 per mile. I ran it when I was younger and faster but now 10 years passed and I restarted on running
You can certainly still make it happen Cece. Keep me updated. Continued success to you and your training/racing.
Hey bro, I am in year 9. I have never trained in my life specifically for athletics. I can currently run a 5:30 mile. I am the best in my school for anything 800m and over. I was at least 10 pounds overweight last year. I had no hope in athletics at all. The way I was able to lose weight and get a decent mile time was that I rode my bike 8km 3 times a week (4km back and forth from school.) I want to run a sub-5-minute mile by the end of next year. Any specific tips?
Here is some inspiration for you. I ran 5:30 the first time I ran the mile in the 9th grade, lowered it down to 5:09 by the end of the year. Sophomore year (10th grade),...4:38, 11th grade....4:32....12th grade....4:25. You are WELL on your way to running under 5 minutes. Congrats on your success and let me know when you run that 4:59 or faster. It is not a matter of IF but WHEN.
I'm watch this 3 more times to get this down
hahaha All good Malaki. Hope all is well on your end. Have a great weekend.
I want to start running again (im 25) but Im scared Ill suck or get too addicted to running. I did run a 4:38 in the mile and 4:19 in 1500m in HS
Legit times you have dropped Ronald. You are still very young and am sure you will NOT suck. You are 20 years younger than I am! haha GREAT PRs. Keep at it and keep me update on your progress. Get back on the roads and track. Your best running is ahead of you. I didn't run my PR for the marathon (2:19:35) until I was 31! Hope that keeps you motivated.
Hello! Currently, my personal best in the mile is 5:31. I started running track in April of this year and I have been running about 55-60 miles per week this summer. I have done some speed work and made sure to stay properly hydrated and get enough sleep. What else can I do to improve my time? It seems like everyone else is able to run faster by doing less work.
Stay patient, focus on training at, near and far below sub 5 minute mile pace even if iit is for a few seconds....continue to develop your stamina and endurance with the long runs and make sure to vary the pace of those..always follow the next weekend with an easy, long run to ensure you recover. Strides (5-6x100m) 2 times per week to focus on form and explosive-type drills. Continue to pay attention to your sleep, hydration and nutrition. Check out www.nutritiongeeks.com, our sister site. Visualize yourself daily breaking this barrier. It has to start in the mind before it becomes a reality in real life. Keep me updated.
@@rundreamachieve Ok thank you sir. I will keep you updated. Tomorrow is my second day of preseason for cross country. I will also look at your website and see the nutrition.
The average basketball collegian athlete runs a mile in 5:40. I'm running a mile in 6:00 rn (did a run yesterday and got a 6:20) I'll get there
You definitely will LS. Keep me updated.
I'm in 8th grade and my pb is 5:20 and I've been chasing sub 5 for around a month and I've gotten that pb to 5:05. For people who want to know my training is 10x 400 m
1-78
2-77
3-76
4-75
5-74
6-74
7-73
8-72
9-71
10-70
Then long run is 5k at 6:30 mile pace
You are well on your way to greatness Stephen. Running 5:05 as an 8th grader is outstanding running. Keep us posted on your progress.
@@rundreamachieve Thank you! That mean a lot from some one like you!
@@stephenrivera4706 my best mile as a freshman in high school was 5.09. Keep that in mind. Your best running is many years from now. You'll run faster than I did over every distance in due time. I'm looking forward to hearing about your progress. Keep us posted. The only limits in this life are the limits we place on ourselves, remember that. Fastest I ever went for the mile was 4.22. Your best event will more than likely be the longer events. You have what it takes to one day break 4 minutes.
@@rundreamachieve That's interesting advice to take longer races, but now that I think about it makes sense. The Mile is really who can sprint the last lap where as the 5k,10km etc. is a battle of the endurance. My 5km time is a 16:50 with perfect weather. Is that good because you've gotten me interested in longer runs and I watched Cheptegei's break the world record, but at the time I still felt that my 16:50 was slow. I really never had the motivation to run longer distances because my personal best in the 5km is more than 4 minutes off than the world record and my mile pb is only 77 seconds away from the world record ( only is a way of saying I'm closer than my 5km , not saying it's easy to make this difference ). I am not trying to make world records that's the way I'm comparing. Also my main disadvantage is that I'm a bulky kid. Think Nick Symonds type of body.
@@rundreamachieve I've been looking at your 5km and 10km videos and noticed a yo prefer training faster for whatever distance . Ex- you want sub 16 5km, then train at 4:45 pace. Why is that?
I am a freshman in highschool looking to go sub 5 the end of the year. I am currently at 5:09 a time I ran today with a shin splint. I am always consonant but the second lap always gets to me. Any advice?
GREAT job dropping that 5:09. You are going to destroy the 5 minute barrier and soon. Be a bit more conservative in the first 400m..no faster than 1:19. Keep me posted on your progress. I know you are going to do it.
I’ve only been running about 2-3 months. My mile time is 8:46. I have pretty much a year to get that down to 6:30 but I have no clue as to what i’m supposed to do for training . Any help from anyone is greatly appreciated.
Check out tommorow's video. Made it regarding your question. Will be posted in the morning.Thanks for stopping in my friend.
Ran 5:49 this may about to run sub 5 next monday
Nice work dorm!! THAT is what I am talking about! Congrats. Let me know when you do it. If you can run 5:49. You can go 4:59 or faster in due time.
Currently at 5:54, I am trying to break 5:00 before my next birthday, I hope I can look back at this comment and see how far I have improved over time!
Awesome job...keep up the superior work. You are on your way for sure.
5:09 last week going for it tomrorow
right on Grayson! You can do it man. Attack that 3rd lap!
I ran a 5:10 less than a week ago but sadly it was my last mile of the season, hoping to get sub 5 in the off season
You will definitely achieve this goal E787. If you can run a 5:10, you can run a 4:50. It is just a matter of time, not IF. Keep me updated.
@@rundreamachieve I ran a 5:01 yesterday 🥲 but I’m running it again on Wednesday before my school year ends since my goal since I started track was to break 5:00 my sophomore year
@@rundreamachieve Ran a 4:57 today :)
Outstanding work!! Persistence pays off
I am starting off and I am doing 200x8 repeats should I keep doing that and build up to 400s then 800s then eventually the mile?
I would do a mixture of all three and just adjust your pacing..obviously, slow the 400 and 800m reps as opposed to the 200s you are doing. Keep up the great work and continued success to you XT NA
What's type of weekly training schedule actually have for run under 5 min mile?
Greetings from Indiana Subhurankar. Check out my newest video which discusses this. Appreciate your support. czcams.com/video/bvcGR_R3ivg/video.html
Just started running because of a bet I made with my friends. My goal is to acomplish a sub 5 min mile. My time right now is 5:50 because I think I m to slow. What should I do to run faster?
Keep training at sub 75sec quarter speed in training, stay patient and focus on being as consistent as you can be. If you can run a 5;50, you can go 4.59. Definitely doable.
First mile I ran was about 7:30 in 7th grade and now as a sophomore I ran a 6:09 Recently and wonder how long it’ll take to run a sub 5 minute mile. I’m definently working to bring it down to sub 5 by September next year and hope that I can. Great vid!
You are doing great and 6:09 is an outstanding effort. Keep me updated! You will do it in due time. Sub 5 is most certainly not impossible for you.
💪💪💪💪
My pr right now is a 5:22 i’ve been running the mile for a year now and at the moment I know I old physically break the 5 minute barrier but I have a mindset where once I feel pain I slow down what should I do to help with that to improve my time. (I’m a sophomore in high school)
Well done having run that outstanding 5:22 sko. Continue to develop your speed and train at paces near and far below sub 5 minute mile pace. Work on that speed as that is the only way coupled with building that strong base of mileage you will do it. I KNOW you can run well under 5 minutes. It isn't a question of IF but when and it will more than likely be sooner than later. That 3rd lap is the lap you want to stay strong mentally in as the last lap will bring you home with adrenaline and the crowd screaming. Keep me updated on your progress. I'm looking forward to hearing about your 4:59 or faster time.
@@rundreamachieve I have a meet this weekend and I will take your advice with how to break the 5 minute barrier. I’ll let you know what it is after the race.
@@joeboats519 Looking forward to hearing about how it went. Attack that 3rd lap! Your competition is the weakest on that lap.