Sub 5 Minute Mile?

Triathlon Forum
1

I remember there were at least a couple guys on here over the past couple months or so that had set this as a goal and achieved it. I was thinking about possibly taking a shot at it during the off season, and wanted to get some feedback and advice.

For a little background, I’m 27 and have been doing tri’s for 3 years. I would guess my stand alone 5k time right now might be in the 19:15 - 19:30 range. Now I know that’s not very fast at all, but I’ve never been a runner, the most mileage I’ve put in this year in 1 week is 16 miles (most have been about 9 - 12), and I’ve done 2 speedwork sessions all year. The reson for my lack of running this year, and last (did’t run at all from June 2004 - March 2005) is injuries. I had some very bad ITB problems that seem to have worked themselves out with PT, stretching and a change in shoes.

In HS, I played Ice Hockey, golf, and lacrosse. One of the things we had to do for Lax tryouts was a 2 mile run. Well, in 11th grade I did the 2 miles in a little over 11 minutes. Still not fast for a runner, but not bad for a golfer.

I haven’t even thought about running an all out mile this year, so I’m not really sure where I’m starting from right now but based on my 5k times I’d guess it would be around 5:45 or so.

Based on what I’ve laid out, do you think its possible for me to get under 5:00 in the next 3 or 4 months? For those that have done something like this, has it been a worthwhile goal? As in, has it translated well to your race performances?

Just something I was thinking about. Would appreciate your thoughts. Thanks.

Mark

2

I can do a Sub 5 Minute Mile. On my bike. I can’t even fathom being able to run that fast. I am in awe…

3

This has been something I have thought about doing as well. I ran a 5:15 in high school and am faster now then I was then. I can run a 5k in sub-18. Didn’t know if this was a bad thing to do in the off-season. I know I am going to miss the excitement of racing and would like a goal to shoot for, but is trying to set a PR in the mile a good off-season goal or should I just commit to doing lots of base work?

4

My best stand-alone mile on the track: 4:32 a year out of high school.

Best mile in a 10K race: 4:52, first mile (and no, I didn’t blow up, but I did slow down some… okay a lot… okay, maybe I did blow up…).

Best mile in a tri: I have no idea.

5

Sub 5:00 is an arbitrary goal, useless except for bragging rights :slight_smile:

When I was at 19:15 - 19:30, I could run a 5:20 standalone mile with lots of motivation, so I’d guess you’d be a bit faster than 5:45. I never tried for sub-5 when I worked my way down to 17:00 5k fitness, but I’d do my mile repeats in the 5:20s on a dirt track. Probably could have cracked 5:00 at the time, maybe even 4:50, with good conditions and motivation. It took me 3-4 months to get down to 17:00 fitness, averaging 25 mpw running and lots of cycling. Basically, if you improve your running then your times will come down across the board.

–abs

6

Mark,

Depending on if you still have any injuries and your bodies rsilence to getting injuries again I would say it might be possible in 4 months. It just depends on how much it is worth to you. If that is your number 1 goal I would advise you to stop biking, and gradually increase mileage on the run. Cycling strengthens opposing muscle groups to the run. Running a 5k and running 1 mile do’t really have too much to do with each other.

I would start with a 1 mile TT and see where you are at.

7

I agree 100% that it is arbitrary, but so are a lot of goals that we all shoot for. More than anything I like to run fast and think it would bring a couple weeks of excitement to an otherwise boring month of November. My question is, is it counter-productive to invest a couple weeks worth of training towards breaking an arbitrary goal if I am planning an early season Half-IM, or is it worthwhile and a good mental break after a long season that included IMLP.

8

I’m no help, but I like this idea. I’m a 19:30 5ker, but I have no speed. I think I would be hard pressed to run a 5:45 mile. I know I can’t run a 1:20 400, (5:20 pace). Anyway, I’ll interested to hear what kind of workouts are suggested for this. I’m a 20-30mpw sometimes 40mpw runner for 7 years consistently. I’m pretty sure my lack of speed is a limiter for the sprints and olys I do where my endurance seems to be sufficient, however, my standalone 5k and 10k times are often slower than the fastest tri times - people I’m competitive with in the swim and bike.

9

Well, I got into sub-5 shape while swim/bike/run training for a 1/2 IM. I suggest that both goals aren’t necessarily mutually exclusive. You’ll know you have a shot if you can bring your 5k into the 17s.

10

My advice would be to give it a try before your get too old. I started running when I was 27 and always toyed with the idea of seeing how fast I could run a mile. I would do my first mile splits in 5ks at 5:00, 5:04, 5:07, etc., so I always thought I could do about a 4:25 if I trained hard for a couple of weeks. Never got around to it. The closest I came was running a 5:00 mile on a treadmill on my 43rd birthday. Now that I’m 55, sub-5 is out of my reach.
Your Lax tryout story reminds me of the gym class requirement at University of Illinois when I was a freshman (Abe Lincoln was in my class). We all had to run a mile in the Armory to pass the class. I had seldom run that far before (I was a soccer player) and I was smoking a pack of cigarettes a day at the time. I ran a 5:04 and got very sick shortly thereafter. That was the only time I was ever timed for just a mile (the treadmill doesn’t count).
So my advice is to give it a shot before AARP sends you your first complimentary membership card.

11

I have run under 5 minutes for a mile on several occasions. This was many years ago in college. I ran some under 6 this past summer and had to bust my ass doing them. With a 19:15 5K I am sorry to say that you probably have along way to go. At 27 you may still have the legs for it. My leg speed (such as it was) vanished along with the 80s hair bands. You would have to train specifically for it which would not be the optimal training for most triathlons. If you are really serious about it you should try to find a masters track program.

12

I am talking about getting into 1/2 IM shape by training for a timed mile…haha. OK, not really, but is taking a few weeks after my last race in October to try to go sub 5 a waste of time that should be spent recovering in anticipation of the base period. Or is it less of a waste of time then I think and could provide some motivation to build some speed before it gets buried in the snow?

13

I guess a five minute mile is a lot faster than it used to be.

14

If he can do it, he has a lifetime memory/achievement, like the PRs most of us carry around inside and savor from time to time. Not a waste of time in my book.

15

I can’t do it, but I really don’t think a 5 minute mile is fast at all, especially since guys are running sub 5’s for marathons…question is, can I get fast enough to do it and would the effort help my racing at all.

16

Unless you hurt yourself, I think all speed training is good for racing, especially track workouts. I do 6 quarters as fast as my little legs will carry me in preparation for each running race. Your genetics may put a limit on your one-mile speed but you won’t know where your personal governor is set until you give it a try. Just did a 19:09 in a hilly 5k on Sunday so I still got some game left and may even know what I’m talking about (50/50).

17

I think that you may be closer than you think.

The problem with many rec- runners and triathletes is that just about ALL of their running and even their racing is at the same pace. Compare this to better runners who have a range of paces that they will run at for training and racing everything from slow 8:00 min/mile for long runs to 200m sprints in 30 - 35 seconds(4 min/mile pace).

Widen the range of paces that you run at by doing some faster paced running over 200, 300, 400 and 800m on the track. Don’t go nuts. Just starty out with say 6 - 8 X 400 at a pace that you can comfortanly hande with a one lap easy jog walk.

Fleck

18

There are several running calculators on the net. One of the best is the one on mcmillanrunning.com. A 5:00 mile gives an equivalent performance of 17:15 for a 5k. Naturally, there are going to be exceptions to the rule. A 2:00 1/2 miler might be able to run a 5:00 mile with no problem but might not be able to approach 17:15 for a 5k because he’s all natural speed and trains like a sprinter. And, I’m sure that there are some 35:00 10k folks who can barely squeak under 5:00 for the mile but they can run 5:38 all day.

A good test would be to check out one of the calculators and see how close you are. A better test would be to go run a mile or a 1/2 mile and see what you can do it in. If you can’t run 2:20-25ish for a 1/2, chances are pretty good that 5:00 is going to be a stretch. The Daniels running formula has something like a 2.1 or 2.2 rule…1/2 mile x 2.1(or 2.2 I don’t remember) = mile time…5k x 2.1 = 10k time. That’s a pretty good approximation.

In 3-4 months you could probably get down to close to 5:00 a mile depending on your natural speed. What will it do for your triathlon races? Honestly, I don’t know that it will do a whole lot if you are only running 16 miles a week. I find that my best triathlon runs are done when I’m doing a solid paced hill run, a track workout that is sub threshold, and a longer run each week. I’ve had really good runs on only those three workouts a week, but they were 10ks and my run mileage was only about 30 miles a week…bike and swim were pretty heavy though. Getting on the bike a bit more and focusing your efforts there while injured will probably do a lot for your triathlon runs initially. Combine good bike training with frequent (5-7xweek) runs to help build up the tendons, ligaments, joints, etc. and I think that you will do a more for your off the bike running than getting into 5:00 shape for one mile.

If you need a november/december goal, then 5:00 would be a good one to keep you motivated.

19

Running a sub 5 minute mile not a difficult task in that it is a time that almost every male able bodied person has the inate ability to run. That not too say it might not require difficult training. However, one would have to be profoundly untalented to not, with proper training, be able accomplish this goal at 27 - it only really requires maybe 70 second quarter speed with good aerobic development - so yes it is very possible.

Mile training is very similar to 5K training. Maybe 10% less mileage during the base phase, shorter tempo runs, and slighly shorter more intense workouts during the sharpening phase.

Try something like this:

Week 1:
Mon: 6 easy
Tues: 2 warm-up, 4 @ tempo, 2 cool down (hilly course if available)
Wed: 4 easy
Thurs: 5 w/ 42min pick-up @ 5K pace during run
Friday:4 easy followed by 6100 meter strides
Saturday: 6 good aerobic pace (able to carry a conversation, but requiring concentration to do so)
Sun: 8 easy

Total mileage: 37

Weeks 2 - 8:

Gradually increase Mon & Wed easy runs to 8 & 6
Increase Tues Tempo to 5 midway
Increase Thur run to 6 with 5-6 pickups midway
Gradually increase Sat run to 8
Gradually increase Sun run to 12

Total mileage end of base phase: 63

Weeks 9-11:

Replace tempo with 6 * 800 @ 5K pace
Replace pick-ups with 12 * 400 @ mile pace (74s by week 11) , 2 warm up, 2 cool down
Move Fri Strides to Mon
Shorten all easy runs 1 mile
Shorten Sat run to 6
Shorten Sun run to 10

Mileage this phase: 55 give or take

Week 12:
3 * 800 instead of 6, decend 5K pace to 3K pace
8 * 200 instead of 12 * 400, goal mile pace or faster
Easy 4 on Fri w/ 4 * 100 stride
Easy 3 Sat
Race Sun, 2 mile warm-up, race, 2 mile cool down
Shorten all easy runs if nessasary

Mileage including race: ~35

During race: Open with 74, 75 second lap, 76 third lap (hardest part of race), close 73 or faster - 4:58 or faster.

That or something similar should get you there assumming you don’t carry a lot of extra weight. Given how many triathletes severly under-train the run I bet you will see significant gains in your all around performance if you seriously go after sub-5

20

I’m going to stab that you’ve got the endurance base way beyond what you need for a 5:00 mile. You lack leg speed. If you’ve never had 5:00 leg speed, you’ve got a tough road to hoe, especially at your age. Not impossible…but it will take a concerted effort of some months…is it worth it to you to concentrate on that goal to the inevitable detriment of your overall tri-fitness? That’s something only you can answer.

At the risk of pissing off the anti-bragging police around here…I’ll relate it to myself…I do my mile repeats (4-5 repeats) at about 4:50-5:00…I’m guessing if I were to really jam a single mile I might crank it out at MAYBE 4:35…I’d like to run sub 4:30 again…just as a personal challenge…but everytime I consider the work I’d have to put in and what it would do to the rest of my training…well…I think hell will freeze over before that happens…so I’ll go on lacking that leg speed necessary for that kind of running…but it doesn’t really affect my 5-10k speed all that much…I’ve run a 5:15 timed 3-mile in the last two months…

5:00 is a laudable goal…but don’t go looking for it to translate to miracles in your 5k times…I’m guessing you could jam a single mile a bit faster than you estimate…maybe 5:30 or so…right now…and running 19:15 or so for 5k…drop 30 seconds per single mile and you might get yourself down to running 18s for 5k…will that translate into tri performance? Well…that depends on how you run off the bike…

Just pointing out considerations…it might be just the thing you need to spark a good season next year…