I just ran a race last week and I didn't even train for it, just light treadmill work.
I weigh 190 lbs and ran 6 min 27 sec mile pace.
My goal nest year is 3 mo. before race is to train at the track using the sprint training mixed with a fast pace 3 mile runs and try to get my wieght down to 175 and get a PR of 5 min 30 sec or 11 min 2mile race.
I agree with Sick most runners that were running 5min miles ase the 130 lb males that also have that anerexic runners build.
RESULTS: (I took 4th place)
MALE AGE GROUP: 40 - 44
1 6 DANNY SANTELLANO 1853 40 FRESNO 10:07
2 39 Craig Arkelian 47 43 Clovis 11:44
3 49 JAMES NEWLYN 1969 43 FRESNO 12:12
4 69 Steven Verduzco 1064 41 Kingsburg 12:53
I weigh 190 lbs and ran 6 min 27 sec mile pace.
My goal nest year is 3 mo. before race is to train at the track using the sprint training mixed with a fast pace 3 mile runs and try to get my wieght down to 175 and get a PR of 5 min 30 sec or 11 min 2mile race.
I agree with Sick most runners that were running 5min miles ase the 130 lb males that also have that anerexic runners build.
RESULTS: (I took 4th place)
MALE AGE GROUP: 40 - 44
1 6 DANNY SANTELLANO 1853 40 FRESNO 10:07
2 39 Craig Arkelian 47 43 Clovis 11:44
3 49 JAMES NEWLYN 1969 43 FRESNO 12:12
4 69 Steven Verduzco 1064 41 Kingsburg 12:53
Journey, I'm a serious runner, distance not a sprinter. Been running seriously for 28+ - yrs.
It might not be wise to train with dead weights and train for a sprint at the same time. Even distance runners and sprinters use different muscles (sloe/fast twitch). You must be a long way from being in 5 min mile condition if you can bench press 400lbs, espicially at the same time. Different muscles may be short from the weights when they should be long for sprinting. #1 cheater is right on. Interval training, hill climbing, stretching (espicially with your weight lifting induced muscles) and GOOD FORM. Your cardio and max VO2 (ability to convert oxygen to energy) must be good from your lifting.
I've kinda jumped around a bit here. Rules to start out (customised for you).
* stretch
*run slow to warm your muscles up.
*always use good form to prevent injuries, even when tired. If your tired you get out of wack, espicially when sprinting, your feet and legs are all over the lot= injury!
*patience, it's going to take a year or two.
*mabey most important, listen to your body. This one I can't explain. Most elite distance runners are in their 30's. It takes time and much, much training to know your body.
I'm 61 by the way....Go for it buddy.....
ScottyS
It might not be wise to train with dead weights and train for a sprint at the same time. Even distance runners and sprinters use different muscles (sloe/fast twitch). You must be a long way from being in 5 min mile condition if you can bench press 400lbs, espicially at the same time. Different muscles may be short from the weights when they should be long for sprinting. #1 cheater is right on. Interval training, hill climbing, stretching (espicially with your weight lifting induced muscles) and GOOD FORM. Your cardio and max VO2 (ability to convert oxygen to energy) must be good from your lifting.
I've kinda jumped around a bit here. Rules to start out (customised for you).
* stretch
*run slow to warm your muscles up.
*always use good form to prevent injuries, even when tired. If your tired you get out of wack, espicially when sprinting, your feet and legs are all over the lot= injury!
*patience, it's going to take a year or two.
*mabey most important, listen to your body. This one I can't explain. Most elite distance runners are in their 30's. It takes time and much, much training to know your body.
I'm 61 by the way....Go for it buddy.....
ScottyS
It ain't happening. How much do you weigh? You would have to lose some weight I would imagine. I would bet that there is no way you could run a 6 flat mile. You are aware that a five minute mile is burning. I guess though if you were extremely dedicated it coould be possible after a 6+ months of training and some serious weight loss. I would say there is less than 100 people in the entire world that could bench 400 and run a 5 mintute mile. You could try some Anavar for strength when dieting and hit some Clenbuterol to increase your speed. Either way you are going to have to get down to about 185 or less.
Jman - I don't look it but I used to run regularly. Back then I could run 1 1/2 miles (which is what we got tested at) in 9 minutes without any trouble. I was 240lbs which was in shape for me. I never got any faster than that but didn't really train to get faster, just ran to keep the weight off.
I'm not sure I buy all that about bulk stopping you if it's muscle you are carrying. Buy the best running shoes you can find (that fit your individual feet and are geared towards how you want to run) and get your breathing down. Track everything in a daily log and you will see results I don't care what size you are. I can't say you'll ever do a 5 minute mile or not but it would be a heck of a goal.
I'm not sure I buy all that about bulk stopping you if it's muscle you are carrying. Buy the best running shoes you can find (that fit your individual feet and are geared towards how you want to run) and get your breathing down. Track everything in a daily log and you will see results I don't care what size you are. I can't say you'll ever do a 5 minute mile or not but it would be a heck of a goal.
First of all scott, you are a great role model.. To be 61 and running, wow, is all i can say. I want to be just like you when I'm 61. Keep it up kid...
Journey, i started taking up running 1 month ago, and let me say one thing, when i started 1 month ago, I couldn't even run 50 yards without clutching my heart. After 1 month of intense training at the 1/4 mile track, I can now run 4 to 5 miles at a time, but boy, was it tough in the beginning. I was ready to call it quits many times, but I hung on. I used to be able to do 12-14 miles at a time with no problem back when i was 22 to 29. Today, I am no longer the same at 38. It is tough, but i want to be like before so badly, and I will get it, watch and see. The tips i can tell you on how to improve your endurance and speed is do this. This is how i got to run 5 miles straight.. I started off by going to the track, running 1/4 mile, then walking 1/4 mile, then sprinting 1/4 mile, then walking the 1/4 mile and so forth. By doing this, you gain strength and endurance. I am now running the streets of Montreal like a kid again and I am bumping into people I know in their cars and let me tell you, it is a great feeling. I feel good about myself again, and listening to walkmans is the best thing you can do for a run. I strongly recommmend you get yourself one and make your own music, get proper running shoes (feathery light shoes) and go knock yourself out. Nothing more relaxing than enjoying the fresh air, the wind in your hair, good music, and sunshine in your face. It is very relaxing and really relieves stress, BIG TIME.. I feel like a champ when i come home and my sleeps are great.. I sleep like a baby. Very deep sleeps. And most important thing I like about running, is that you can eat whatever you want, and you'll never gain a pound again. I love my food, and running is the only reason why i'll never gain a pound again as long as i don't let go of this great new found hobby. My metabolism is just flying now..
I am so full of energy now, and I am not as lazy anymore. My stomach has firmed up and my ass looks great and has a shape now..
Running rules!!
Journey, i started taking up running 1 month ago, and let me say one thing, when i started 1 month ago, I couldn't even run 50 yards without clutching my heart. After 1 month of intense training at the 1/4 mile track, I can now run 4 to 5 miles at a time, but boy, was it tough in the beginning. I was ready to call it quits many times, but I hung on. I used to be able to do 12-14 miles at a time with no problem back when i was 22 to 29. Today, I am no longer the same at 38. It is tough, but i want to be like before so badly, and I will get it, watch and see. The tips i can tell you on how to improve your endurance and speed is do this. This is how i got to run 5 miles straight.. I started off by going to the track, running 1/4 mile, then walking 1/4 mile, then sprinting 1/4 mile, then walking the 1/4 mile and so forth. By doing this, you gain strength and endurance. I am now running the streets of Montreal like a kid again and I am bumping into people I know in their cars and let me tell you, it is a great feeling. I feel good about myself again, and listening to walkmans is the best thing you can do for a run. I strongly recommmend you get yourself one and make your own music, get proper running shoes (feathery light shoes) and go knock yourself out. Nothing more relaxing than enjoying the fresh air, the wind in your hair, good music, and sunshine in your face. It is very relaxing and really relieves stress, BIG TIME.. I feel like a champ when i come home and my sleeps are great.. I sleep like a baby. Very deep sleeps. And most important thing I like about running, is that you can eat whatever you want, and you'll never gain a pound again. I love my food, and running is the only reason why i'll never gain a pound again as long as i don't let go of this great new found hobby. My metabolism is just flying now..
Running rules!!
J-man I've been a distance runner for 20 years and given that you ran a 2:30 800m last winter I think you can do it! The basic principles of middle distance were laid out 40+ years ago by Arthur Lydiard and pretty much EVERY one uses it today.
Primary Rule: START IN MODERATION. YOU CAN'T TRAIN IF YOU'RE HURT.
You should definitely consult a running coach in your area or join a running club. As if anyone didn't know this but women in running clubs are generally lean and fit.
I can't give you a specific training schedule as I'm not a 1500m running coach but this is the basic idea:
Phase 1. Aerobic 12-16 weeks
You run long slow distance everyday with one run a week (or whatever your training cycle is) at least double any other long run. This build aerobic pathways. Throw in some short, moderately paced sprints.
Phase 2 Classical Hill Training 4-6 weeks
Strengthens the quads and calves.
I avoid downhills as they are very hard on the knees. You maintain the distance/light sprint work and add hills.
(usually you combine phase 1 and 2 these days)
Phase 3 Interval/Maintenance Training - Can stay in this phase indefinitely if you choose but say 8-12 weeks
You cut out the hill training, cut back a bit on the distance work and add quality sprint work
Phase 4 Racing Time! can last 4 weeks
Cut back the distance, speed up the interval work and race your sub 5 min mile.
Once you find your time slowing, it's back to phase 1.
That, in a nutshell, is the Lydiard way that produced Jim Ryun, Peter Snell, Jumbo Elliot, John Walker, Rod Dixon, etc.
Good luck!
Primary Rule: START IN MODERATION. YOU CAN'T TRAIN IF YOU'RE HURT.
You should definitely consult a running coach in your area or join a running club. As if anyone didn't know this but women in running clubs are generally lean and fit.
I can't give you a specific training schedule as I'm not a 1500m running coach but this is the basic idea:
Phase 1. Aerobic 12-16 weeks
You run long slow distance everyday with one run a week (or whatever your training cycle is) at least double any other long run. This build aerobic pathways. Throw in some short, moderately paced sprints.
Phase 2 Classical Hill Training 4-6 weeks
Strengthens the quads and calves.
I avoid downhills as they are very hard on the knees. You maintain the distance/light sprint work and add hills.
(usually you combine phase 1 and 2 these days)
Phase 3 Interval/Maintenance Training - Can stay in this phase indefinitely if you choose but say 8-12 weeks
You cut out the hill training, cut back a bit on the distance work and add quality sprint work
Phase 4 Racing Time! can last 4 weeks
Cut back the distance, speed up the interval work and race your sub 5 min mile.
Once you find your time slowing, it's back to phase 1.
That, in a nutshell, is the Lydiard way that produced Jim Ryun, Peter Snell, Jumbo Elliot, John Walker, Rod Dixon, etc.
Good luck!
I appreciate all the scientific thought that has went into this...It souns like i will be a rather large task , I wasn`t expecting to have to take such a regimented training schedule to pull this off...I just go to the track and run,lol...But I will consider some of these suggestions, I don`t know that I can put that much time into it...MY approach was rather simple lol, go to the track and run ?!?! i guess a little prehistoric huh?
running a 5 minute mile is very difficult. Less than 1 out of 1000 can do it at their physical peak.
To run a fast mile you need to do speed workouts on the track twice a week and run 7 minute mile pace runs for 5 miles the other days. For the track workouts I suggest 8 x 200 meter sprints and 4 x 400 meter runs. The idea is to build consistent speed. When doing the 200 meter sprints you should follow the sprints with a 200 meter jog and go right into the next sprint. Be sure to stretch and warm up before and after or you will be subject to calf and shin splints. Good luck and keep us updated.
fastest high school mile 4:17
fastest college mile 4:02
To run a fast mile you need to do speed workouts on the track twice a week and run 7 minute mile pace runs for 5 miles the other days. For the track workouts I suggest 8 x 200 meter sprints and 4 x 400 meter runs. The idea is to build consistent speed. When doing the 200 meter sprints you should follow the sprints with a 200 meter jog and go right into the next sprint. Be sure to stretch and warm up before and after or you will be subject to calf and shin splints. Good luck and keep us updated.
fastest high school mile 4:17
fastest college mile 4:02
Not sure why you choose the Mile as your goal, if it is to get into better shape you may be better off setting a distance goal or a time goal for something like 4 miles. Can not remember how old you are but unless you have the time to train like an elite runner, there is a very high likelyhood you will injury yourself before you accomplish your goal. Training for a 5 minute mile is very hard on the muscles and joints.
