Run a 5 Minute Mile

Running a 5 minute mile is no easy task. It takes a lot of training and the right diet to achieve, but it can be done if you work hard at it. By training your body to endure longer distances, strengthening your muscles, and improving your cardiovascular abilities, you can run a mile in just 5 minutes.

Steps

Preparing Your Body

  1. Develop a training schedule. You’ll never beat a five minute mile without a plan and proper schedule. For the best results, you should be training almost every day, incorporating different exercises.[1]
    • Start your week with a distance run, running for at least 40 minutes or about 3 miles, and gradually increasing that as you train.
    • Take the next day to rest or do some other training like yoga or weight lifting.
    • Pick a few days a week to do interval or hill training, followed by another day of rest or cross training.
  2. Eat a healthy diet. In order to get your body into the right shape for a 5 minute mile, eating the right diet that will give your body energy is important, and it will help it to recover after training.[2]
    • Get the right proteins through eggs, sweet potatoes, salmon, and chicken. Proteins like salmon contain ingredients like omega-3 essential fatty acids which increase heart health and help performance.
    • Leafy greens like kale contain a wealth of vitamins that keep your body healthy and moving like vitamins A, B6, C, and K.[3]
    • Whole wheat pasta in the right portions will provide you with the carbs you need to maximize muscle glycogen stores.[3]
  3. Work on your general fitness. If you want to run a 5 minute mile you need to train your body in other ways than just running to get into shape. Other exercises will not only help you run faster, but will help prevent injury and increase form. [4]
    • Planks are a great way to strengthen your core, lower back, and shoulders; three areas that are important for a fast run. Hold planks for 45 seconds and do 3-5 reps.
    • Kettlebell squats will work your glutes and leg muscles while also strengthening your core. Do 2-3 sets of 10-12 reps.
    • Do some yoga to help you improve flexibility, recover faster, and simply destress.[5]

Training Your Body

  1. Start distance training. In order to be able to push your body hard enough to complete a mile in 5 minutes, you need to build a solid base of aerobic conditioning. Start conditioning your body beginning with longer runs.[6]
    • Aim for 5 or 6 mile runs that you can complete in an average of eight minutes per mile.
    • Run several days a week to get your body used to running distances, and record run times.
    • As you continue your training, shoot to improve your time to an average of about seven minutes per mile.
  2. Perform sprint intervals. At least twice a week you need to start running in intervals to train your body for speed. While distance running with help you with your heart and lungs, it won’t necessarily make you faster.[7]
    • 400-meter sprint intervals. Do six intervals of 400-meters, resting for 1 minute between each sprint. Start at a decent pace and increase it with each interval.
    • 600-meter sprint intervals. Now run six to eight intervals at a distance of 600-meters, resting for 1-2 minutes in between each repetition.
    • Alternate these interval sprints and perform them on days you are not going on distance runs.
  3. Run hills. Hill running is a great way to build strength and increase your endurance. Look for a hill that will take you several minutes to reach the top of so that you can ensure that you’re actually building muscle.[8]
    • Begin your hill climb at a nice jogging pace, especially at the beginning of your training.
    • Once you’ve run about ¾ the way up the hill, sprint the remaining ¼. Repeat this run at least three times. Walk down the hill at a nice pace to recover from your climb, using this as your resting time.
    • Don’t strain your body by doing too many hill climbs a week. Substitute one or two of your sprint intervals for hill climbs.
  4. Mark your progress. Not only will marking your progress help you to see how you’re improving, but it will also motivate you to keep pushing yourself. You will be able to see areas where you might not be improving as quickly as you want to.
    • Get a runner’s watch or use an app on your phone to track your times and mileage.
    • Write down your distances and times in your training schedule after you have completed them. This way, you can easily see your progress as you train.

Running a 5 Minute Mile

  1. Stretch properly. There’s no magic formula for running a mile in 5 minutes, but making sure that you are limbered up and properly stretched out will help to prevent injury and cramping during your run.
    • Stretch your back, quadriceps and adductors, hamstrings, hip flexors, and glutes.
    • Make sure that you also stretch after you’ve completed your run as well.
  2. Prepare yourself mentally. Breaking 5 minutes is no easy task, you’ve trained and trained, and you feel ready. Now it’s time to breath, relax, and visualize yourself running a fast mile, hitting that mile marker in 5 minutes.
    • Envision yourself crossing the finish line. Let yourself experience how good it will feel to have accomplished this.
    • By telling yourself that you can achieve a 5 minute mile, you will put yourself in a positive mindset that will energize you.
  3. Do a pre-race warmup. Don’t go nuts though, you don’t want to tire yourself out. A quick warmup, however, will get your heart rate going and awaken your muscles.
    • Do a few quick sprints to get the motion down and into your body.
    • You can also try some jumping jacks to get your heart rate up.
  4. Pace yourself. Even though you only have one mile, you want to run a pretty consistent pace for most of the run. Keep a nice long stride throughout your run and remember to breathe.
    • Once you are nearing the end of the mile, you can push yourself. Depending on how much energy you have left, really push yourself to an all-out sprint.
    • Once you’ve crossed your finish line, cool down by continuing to jog for about a minute or so, slowing your pace until you’re at a comfortable walk.

Tips

  • Compete with other runners! Competition can help you run faster, and stay consistent in your training.
  • Eating healthy gives you more energy and helps you do your best while running.
  • One of the most important pieces of equipment you'll ever use when you're in the process of achieving a 5 minute mile is your water bottle. Energy drinks are ok, but contain sugars that can dehydrate you, so use them sparingly if you must.
  • The goal is to be able to comfortably run at least a mile and progressively build speed and endurance such that monthly (and possibly weekly) mile times get closer and closer to that five minute mile mark without feeling like it was a painful, all-out effort. Getting stronger and faster should be enjoyable, not grueling.
  • Start with a pre-race warmup. Do a few paced sprints to get your heart rate up. Mentally go through the race in your head. Know what times you want to have at each lap.
  • The average person can't expect to run a 5-minute mile before having at least 2 years of consistent running and cardio under their belt. 15-30 miles per week would be the bare minimum. Most people who have achieved 5-minute miles are also those who run a 7+ miler at least once every 9 or 10 days. Long, relatively slow runs are equally, if not more important than the fast, short runs.
  • Focus on the shoulder blades of someone in front of you and concentrate on closing the gap if you feel you are behind.
  • Use a stop watch to make sure you're on pace for the first 400 meters. You should hit the first 100m corner in about 18 or 19 seconds. Then the first 200 in about 37 seconds. If you can do this you are in really good position. This is key as going out too fast will zap you and make you slow later on. Paavo Nurmi, one of the greatest runners ever was the first one to really use a stopwatch while running on the track. It's an easy way to make sure you're on pace. Yes it's slightly distracting but it's worth it. It makes running a certain time easy because it breaks it down into easily doable chunks. Wear the watch so the face is on the inside of your wrist making it easy to see while running.
  • Make sure to stretch before and after you run to prevent injury.

Related Articles

Sources and Citations

  1. ↑ http://running.competitor.com/2012/04/training/blueprint-master-the-mile_30069/2
  2. ↑ http://www.runnersworld.com/nutrition-for-runners/the-best-foods-for-runners
  3. ↑ 3.0 3.1 http://running.competitor.com/2014/06/photos/photos-10-essential-foods-for-runners_11329
  4. ↑ http://www.runnersworld.com/workouts/10-essential-strength-exercises-for-runners
  5. ↑ http://www.fitnessmagazine.com/workout/yoga/poses/yoga-for-runners/
  6. ↑ http://healthyliving.azcentral.com/train-run-mile-under-6-minutes-8241.html
  7. ↑ http://www.coreperformance.com/daily/play-better/how-to-crack-a-5-minute-mile.html
  8. ↑ http://www.runnersworld.com/race-training/mastering-hill-workouts

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