HOW I RAN A SUB 5-MIN MILE (sub
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- เผยแพร่เมื่อ 21 ก.ย. 2024
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My friend broke 5 at 13 years old. He eventually ran a 4:13. I was 16, and I did it after running 5:01 3 or 4 races in a row and was thrilled with the 4:53 (on film older than yours). I was running 30 miles a week and our coach only ever had us do 400's with intervals. I am old enough that freshman year we still called them 440's. I only got down to 4:45 eventually. My friend had talent...was sub 16 5k in HS. I did not have talent. If I did it there are many kids reading this who could ss well!
Pretty good advice, the knowledge level available for teenagers so much better after 30+ years. I would add don't fry your legs by running hard on easy days.
I too used to run quarter miles when they called them 440s.😂
Hit 5:20 after cross country ended this year with virtually no speed training. Hoping to hit sub 5 this year with some speed training under my belt, this video helps alot!
I've never ran nor trained for "my fastest mile." Am 41 have only been running for 3 years, and my fastest mile was naturalized 7:46 within a 10k+ run. This year I'm going to "mix things up" and try different angles of attack. Try some "fastest mile" training. The beauty of running is it has so many goals. It's kind of like combat aviation.
@The.TrollGubbe do you think that also applies to half marathons and marathons? I'm 35 and got into running 3 months ago when I quit smoking. I follow a lot of this Sage guy's advice and because of the speed I run at, my "20 minute tempo" run is a 5k run, my Sunday long run is basically a half marathon, and my easy days are pretty much 10k runs. In other words, I'm running a lot of the major distances, with sprints/hill repeats scattered in between, but i don't have an actual race or distance that I'm training for. I just want to be a better runner all around. I'm noticing improvements already across all these distances I'm running, but not sure my running routine is optimal. Essentially my question is this: if someone wanted a training routine that was truly 'generalist', i.e. one that resulted in the greatest improvement across the greatest number of distances (from 1 mile all the way to marathon), would that basically be a 1-mile-focused training plan (i.e. this video), or something closer to a marathon training plan?
Love the classic whipper-snapper footage! Thanks, great vid!
You young whipper-snappers always love the whipper-snapper commentary and the classic whipper-snapper footage! Whipper-snapper!
That was trippy how your voice changed about a minute and a half into the video :)
Good tips Sage. Sat at 5:47 for the mile at the moment, and later in the year I will have a shot at the sub-5 min mile. Been doing 400m Interval sessions recently, switched over to 1km repeats couple weeks ago.
Solid time... go for it
Hey, I just recently ran my mile in 5:45 and am hoping to get down to sub 5. How did your progress go and did you end up getting sub 5? I'm ~200lb and I know losing weight will help a lot but I'd take any advice or encouragement from you. Thanks!
@@sterlingb7075 a 5:45 time is great, still 2s faster than me too. I tried it once but didn't make it. I focused on 20min 5k and 40mim 10k in 2021. Got the 5k but not the 10k, hoping for that this year. However my main focus have always the marathon and currently training for a 3hr20 Marathon in April. Good luck with your training, hope you get your goals in 2022.
Great video! Thanks! Did you do a recent video on training for a 5k? Spring is here! Time for more races!
"young whipper-snappers" 😎😁 love that!
Good advice, 400 meter running intervals with shorter rest intervals for the Mile. Like 80 sec running with 75 sec rest. Or 800s at 2:30 with a 2:00 rest. This acclimates the body to the high intensity but doesn't tear the body down.
Sage "I digress" Canaday
Great video btw ;-)
You little whipper-snapper!! 😁
I ran in junior college as an absolutely awful middle distance runner who should've been a sprinter and I agree with just about everything. With the 1,500/1,600/mile conversions, I'm guessing it depends on what calculator you use but some major track meets will have their own to determine if your time in one event qualifies you for one of the similar distance events in that meet. For example, I ran a 4:39.xx in the 1,500, which according to a Mt. SAC Invitational calculator I looked at is equivalent to a 5:00.xx in the 1,600 and a 5:02.xx in the mile, which means if they had an invitational mile where they set the qualifying mark at 5:00.00 then I would just barely not be qualified-not that I would want to run an invitational mile against real milers anyway, haha. Regarding the 400 meter repeats, my junior college middle distance team did many of those as well as 300 meter repeats. If you're new to middle distance training just be prepared to do many intervals with next to no rest in between. Your level will determine the pace. For example, in junior college you'll probably do everything at 65-70 seconds per 400m pace to target 4:20xx to 4:40xx mile pace whereas at the D-I (or Sage) level you'll probably do them closer to 60 seconds per 400m because those guys need to run under 4:20.00 and preferably around 4:00.00. Lastly, having basically ran everything from the 100m to the 5K where my sweet spot was 200/400, I can tell you that personally the 800m is the most physically demanding but the mile might the one that's the most taxing on the lungs.
Maybe if your top wasn’t 3 sizes too big, you would have broken 4 minutes 😂
Just hit a 4:58 in the Haddonfield Distance Night meet! It felt great to get the sub 5 as a freshman
Nice I am a freshman aswell and I am training to break 5 on my next time trial in June
@@Nate-rw4rr good luck doing that in the heat!
@@legoboss437 yeah no kidding. I’m in Canada though so it shouldn’t be too bad 😅
Hey BorderClash footage, awesome!! I ran in the inaugural '99 race.. granted not very well, lol.. but such a rad event! OR smoked us :)
35 ..never ran track. At the age of 34-35 for some reason I can pull off a 5:50- 540ish at any given time ( rarely did that in my 20's), if not injured. I havent run a sub 6 in months (due to injury) I hit the track up this morning. Did 5:55 for the 1st mile. It was tough given I hadn't, done that in months. I feel with being around the right people and able to land on a track .. I could bring that time down. Unfortunately, all our schools where I live, all the schools are caged in. Someone didnt like me on the track at 450am and called the cops lol. Back to the roads :(
Not many people know that in Spain the company is actually called Hoka Ole Ole
Hey Sage
Hope you continue to recover well. Thanks v much for the advice. Really has helped me a lot over recent years.
Best intro yet! 👏
I did 25x120m and 25-30x150m and it helped me increase my cadence.
More videos please sage!! Maybe a new "what I eat in a day" video 🙂😊
He has that video. Just look for it on his channel
He probably eats food.
I've learned a lot with all your Great videos Sage! I wanna thank you Man; I really appreciate it. Keep doing such a great job. 👏👏👏
Went 5:02 today, looking to go 4:58 ish next week. This video was definitely interesting to watch knowing how close I am to sub 5. Ran 78 for my third lap (even though I closed with a 74) which is what ended up screwing my sub 5 attempt but I got it next time
Have you broken 5 yet? Checking in 4 months later
Enjoyed the video, keep up the good work!
Definitely a great go to for running 3milers during pft season
Great video. Thank you
Video about minerals and vitamins like Calcium and Vitamin D and the importance off them in running?
Thanks for the info sage. My goal is a 5:35 ish in some hoka arahi. Long road ahead.
Great video Sage! Love your channel man! You look like a younger Tom Cruise in the clips with you wearing the aviators. And my current mile PR is 5:46 but I've added a lot more running in the last few months as I'm training for a 10k spartan race in July. Question, I've watched your videos on increasing speed and they're helpful, but I wonder how much of getting faster (~46 seconds faster in the mile) is due to aerobic base training and cardiovascular/mitochondrial adaptations, and how much is due to body mechanics, like increasing stride length and hip angle? Thanks for the great content as always! :)
Haha I just ran 1 mile this past weekend trying to crack 5 min 😬 great Training tips btw. You ever do speed work on the treadmill?
Great video!
Sage, im base building now. Just held 65m/wk for 2 weeks and moving on to 70m/wk now.
I do feel it in the body, allthough not injured, i feel that im building strength fast.
But honestly i couldnt imagine doing speed work at this level of mileage.
Do you recomended pushing the base building as far as possible even if almost all of your runs are on the easier side or would you dial it back to a mileage you can sustain both efforts in?
1500m State Gang 🙋🏻♂️
Soccer running kept you in the game.
Wow fast young whipper snapper, Any big running goals this year Sage Marathon Pb 😀
I used to do 8 by 400 and did 1 minute rest and did splits under 80 like 78 77 76. Goal is to break 5
Thanks for the great video. Any advice on advantages of low vs high mileage as an adult training specifically for a 5 minute mile? Most programmes I have seen have mileage much higher than 25 miles per week. Is it better to focus on more interval sessions and more rest than frequent longer runs?
most treadmills DON'T go faster than 12 MPH. treadmill season on the patio is going well
Can you do a video on how to run a sub 85 half marathon, when your not built for speed, like you get injured from speed but don’t get injured from running high mileage weeks
Good video man
I once had a friend pacing me and we ran the first 3 laps in 72 and then I died and ended up running 5'10. Was never in shape to break 5 after that...
It’s hard at the end
im trying for a sub 6 min mile
🤣🤣love the intro
how to get that long sleeve that you wearing ? thanks
a quick link to the intro book pls?
I don't have access to a track and only train on a tradmill. I try to mix it up every week.
Any training tips for treadmill runners please for increasing race pace etc
7,000 quarters by moonlight!!
Didn't know you were a soccer player as a kid. Do you still dabble Sage?
When you say “rest”, do you mean jogging, walking or standing in place?
Why not just keep trying the mile once a week or once every other week as fast as you can? That a long with longer runs of course?
ran a 5:15 during a 5k, with only interval training....300m max... wonder what that would mean with an aerobic base? with faster 100,200 400
Dang you went to borderclash? I was so mad they canceled it last year
How did you become a hoka athlete, would love to become one
Current 1 mile time without any training 6:00
Hoping to get sub 5 by the end of the year
how is it going?
First😌
and you're 2nd
My father ..now 70...once ran a 1500 meters in 3'52"...while still working as a server 40 hrs a week
.....is that good?
Obviously that’s good why would you ask
No it’s shit
Why is there so much footage of Spencer
6:02 Forget the distance. "Time in zone" is what you should be look at.
8:19 60 seconds is 1 minute. Interval pace is at LT2 every time.
6:10 kofuzi, you should listen to this guy. With proper training you might overcome the need to suppress the truth.
2nd?!
You're 1st
i think i'm the only one who didn't like that book
Am i the only one who is getting slightly depressed that there people who can run that fast? I know theyare pro runners, and I’m just an amateur, and I could go have a crack at sub 5 minute mile(maybe 4:59), but no faster than that.
comparison will always be your toughest obstacle. gotta stay on your own grind, not anyone elses!
why bandana around the neck 🤔
Haha I did a 1500 for the club and come last
Sorry did 4.40 and was last
How does anyone run a sub 5-min mile? They put one foot in front of the other, then repeat very quickly. LOL
Feels bad to have broken 5 at 15 😅
my mile time is 5:40 how i can reduce time my goal is 5
Wtf this literally the topic of the video
Hey I just turned 15 in April and rn my mile time is 5:32 I really wanna break 5 by the time a sophomore but my season just ended can we chat so you can help me?