Running a 5:00 mile

The magical 5:00 barrier for the mile. It is the goal of many die hard runners and also those new to the sport. To the average non runner, running a mile in 5:00 seems like an impossible feat. But in the running world, there are hundreds of people who have ran under 4:00 and thousands high schoolers who run under 5:00 every year. Nonetheless anyone looking to accomplish a 5:00 mile should be proud of their goal.

It's hard to say what it takes to run a 5:00 mile. Every individual is different. Of course the task is easier for males, yet there are teenage girls breaking 5:00 across the country. I will focus on males as the focus of breaking 5:00 though.

For the beginning runner, it all involves building a base. A base is a period of time lasting several months consisting of increasing aerobic endurance. The base phase should consist mainly of running consistent miles with little speedwork. Intervals and workouts are not emphasized during a base phase, although 100m striders are a good idea after easy mileage runs a couple times a week. A new runner should try to come into the base building phase at 20 miles per week and slowly build to a goal of 40 miles per week at the end of three months, or where ever may be comfortable.

After a strong base, longer repeats should be done several times a week. If the sole goal of a runner is to run 5:00 in the mile, 1200m repeats with full recovery at 90% effort a couple times a week after base is ideal. This should go on for a month after the base period while mile runs are still upkept. It should be noted that a weekly tempo run - a run of about 25 minutes at 93% of 5k pace - should be performed once a week throughout the base phase until peak.

After the month of longer repeats it is ideal for workouts of 400m repeats to take place. These should be run at mile goal pace with full recovery between each. (The same time it took to run the 400m should be the rest time.) 10x400m is ideal twice a week to be performed for another month or so.

Now it's race time. Hopefully if all has gone well, one can find a partner to help pace or a mile road race to par take in. It will be MUCH harder to achieve a sub 5:00 mile on the track by yourself rather than getting into a race with other competitors. While running the actual race, even splits are the way to go. The first 400m should be run under goal pace to allow yourself a few seconds on the third lap since you'll be feeling tired. A 5:00 mile averages to 75 seconds per lap, so for the first lap, 72-73 seconds is ideal. The next lap should be run at desired goal pace, so 75 seconds. This brings you through 800m at 2:27-2:28. This allows roughly 2:32 to finish the mile at 5:00. The third lap will be where fatigue sets in. The runner should push on the third lap and make a conscious effort to stay focused and not lose ground. Most likely the third lap will be run in 77-78 seconds which is fine since we went out fast for the first lap. Now at 1200m you should be within a second of 3:45. Keep up your pace and fight while you go into your last lap. At 200m to go, take off with whatever kick you have left. This is where the speed work really will come in. If all goes well you will have been able to run the last lap in 75 seconds which brings you to a 5:00 mile, and if you're lucky maybe breaking 5:00!

A 5:00 mile is no easy task, but with hard work and dedication it is achievable by a variety of people. There is no age cap on where a 5:00 mile cannot be achieved. Men upwards of fifty years old still run under 5:00. It all depends how badly you want it!