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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
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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.
- 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.
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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. [1] X Research source
- 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.
- Whole wheat pasta in the right portions will provide you with the carbs you need to maximize muscle glycogen stores.
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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. [2] X Research source
- 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. [3] X Research source
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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. [4] X Research source
- 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.
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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.
- 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.
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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. [5] X Research source
- 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.
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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.
Usain Bolt, Olympic SprinterTrust your training. "Train hard, turn up, run your best and the rest will take care of itself."
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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.
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Prepare yourself mentally. Breaking 5 minutes is no easy task, you've trained and trained, and you feel ready. Now it's time to breathe, 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.
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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.
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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.
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Are you a beginner runner or trying to get to the next level? With time, dedication, and the right strategy, you can increase your speed and endurance. Use these expert articles to improve your running today!
Expert Q&A
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QuestionHow do I stretch before I run a 5 minute mile?Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.If you have a stretching strap, attach the strap to your foot, lay on the ground, and stretch your hamstrings by pointing your toes. You can also stretch throughout the day by getting up to stretch about once every hour, taking deep breaths, and extending your legs and shoulders for 1 minute on each side.
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QuestionWhat can I do to push myself on the last lap when I'm tired?Community AnswerJust think to yourself that it's almost over. The faster you move, the faster you'll be done. Use mantras like "I got this" or "Kick it to the end" to motivate yourself.
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QuestionCan young people run a five minute mile?Community AnswerYes, it is possible for young people to run that fast. All it takes is training and practice.
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Tips
- Make sure to stretch before and after you run to prevent injury.Thanks
- 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.Thanks
- 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.Thanks
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References
- ↑ http://www.runnersworld.com/nutrition-for-runners/the-best-foods-for-runners
- ↑ http://www.runnersworld.com/workouts/10-essential-strength-exercises-for-runners
- ↑ http://www.fitnessmagazine.com/workout/yoga/poses/yoga-for-runners/
- ↑ http://healthyliving.azcentral.com/train-run-mile-under-6-minutes-8241.html
- ↑ http://www.runnersworld.com/race-training/mastering-hill-workouts
About This Article
Article Summary
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While running a 5 minute mile can feel out of reach unless you’re an elite athlete, there are things you can do to work toward this goal. For example, develop a daily training schedule that includes a weekly long run of 5-6 miles at an 8 minute mile pace. Additionally, include sprint intervals at the 400 and 600 meter distance and running up hills into your weekly schedule. Before you attempt your mile, make sure to stretch your legs, get your heart rate going with some jumping jacks, and envision yourself crossing the finish line! To learn how proper nutrition can improve your chances for running a 5 minute mile, keep reading!
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Reader Success Stories
- "I ran a 10-minute mile at the beginning of last year. I now run a 5:45 mile! The only other advice I could add would be to run negative splits on the run, which is probably taken care of in the comments. That being said, remember to believe in your capabilities, and think of how proud you are going to be when you show off your new time!" ..." more
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"I ran a 10-minute mile at the beginning of last year. I now run a 5:45 mile! The only other advice I could add would be to run negative splits on the run, which is probably taken care of in the comments. That being said, remember to believe in your capabilities, and think of how proud you are going to be when you show off your new time!"
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"The best article! I love running and can't stop. I think the stretching and mental visualization are the most important. Healthy eating, speed work, and distance are all really important, too."
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""Longer slow paced runs are important if trying to achieve a 5 minute mile" was helpful advice. This week I finally brought my mile time down to 5 minutes. It feels awesome."
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"It's the start of a new track season for me, and I have a goal of a 5-minute mile. After that is taken care of (hopefully), I will shoot for quicker."
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"Kind of helped. It took me 2 weeks after open heart surgery to run a 5 minute mile and I didn't train as much as the article says you have to."
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