Nathan Pennington Running in The Distance

How Fast is a 5 Minute Mile | Run 4:59

Are you wondering how fast is a 5 minute mile? If so, welcome to rundreamachieve.com. Running 5 minute mile pace means you need to run at 12 miles per hour. Of course, there are ways and means to make this pace feel less aggressive. No, it isn't easy. A sub five min mile is a very competitive, heavily coveted time. The key is getting your body in a capacity where it can clear lactic acid more efficiently. It is actually the hydrogen ion, a component of lactic acid, that actually shuts down muscle functioning.

I started running the 1600m as a high school freshman in 5:30 and was able to lower the time down to 4:25 by the end of my senior year in high school. Later, I was able to lower my full-mile (1609 meters) personal best down to 4:22.10. So, I understand the complexity of running at sub 5 min mile pace. Do you need talent to break a five minute mile? Well, you certainly have to have a legitimate ability to run fast to break this time barrier. That being said, you can make up what you lack in talent with work ethic. I, too, didn't have a lot of talent and had to rely on my work ethic. So, you have to train at, near or far below goal sub five minute mile pace.

Is a 5 Minute Mile Good?

Yes. A sub five minute mile is a highly competitive time that very few runners around the world run each year. Why do so few runners break this barrier? I believe it is a matter of consistent, action for a long period of time to get to a point where you can run between 74 to 75 seconds for 4, consecutive laps. More importantly, training smarter rather than harder. The reason is, is that you can high mileage and never break 5 minutes. The key is to find the leaks in your training and correct what you have done in the past. I created the Sub 5 Minute Mile Leader course to help athletes use leverage and get better results.

what pace is a 4 hour marathon
Founder of the Sub 5 Minute Mile Leader Course being tested at the Olympic Training Center in Colorado Springs, Co

For example, if 95 percent of your weekly mileage is spent at 8 minute mile pace how will this assist you to break 5 minutes? So, you need to practice training at closer to 4:20 to 4:40 mile pace. Of course, you will not be able to sustain this pace for very long. That being said, you can still train at these paces for a few seconds to minutes. What this does is help make sub five minute mile pace more manageable. Nutrition is also critical for success as a miler as well. You have to make sure you are also ingesting proper amounts of protein to ensure your muscles recover.

5 Minute Mile Training Plan

There are many five minute mile training plan concepts online. My goal with the Sub 5 Min Mile Leader course is to be the most in-depth course online, period. In addition, the course concludes with a 16-week, sub 5-minute mile training plan. I cover all of the fundamentals an athletes needs to follow to make breaking the sub five minute mile barrier a reality. Again, it isn't about the volume of mileage you are doing but the quality of the miles or kilometers being run. No, it isn't an easy process but it is definitely doable.

The reason you have not broken 5 minutes for the mile yet is not for a lack of motivation and discipline. It just means you need to start making some changes in the way you prepare. How fast are you conducting long runs? Too many miles or kilometers run too slow will make you a superior, long, slow middle to long distance runner. So, what you don't want is a cookie-cutter five minute mile training plan. The Sub 5 Minute Mile Leader course has 25 video tutorials where I cover all of the specific training fundamentals you need to run that 4:59 or faster mile time.

How Do I Train for a 5 Minute Mile?

As mentioned above, start focusing on training at, near and far below goal race pace. Yes, you still need to lay a strong foundation of easy, relaxed base mileage first. I am certain that 4 months is more than sufficient time to prepare properly to break a five minute mile. I also believe in a 10-day rather than a 3 week taper. I have set new personal bests in distances ranging from the mile to the marathon using this technique. So, sometimes just making some minute adjustments in your preparation will help you make the biggest differences in your preparation.

Remember, the hardest working athletes don't always get the results. So, you have to start thinking outside the box and training like the professionals do. I broke the sub 2:20 marathon barrier running 2:19:35 by using the types of workouts you will be using within the Sub 5 Minute Mile Leader course. In addition, you will also be learning about the proper paces you really need to be running at during your long runs. Yes, slower long runs are still essential and important. That being said, too many long runs conducted at too slow of paces will not help you when it comes to the mile. The mile is about pace sustainment and speed. So, speed development is absolutely essential to break the 5 minute mile.

Closing Thoughts

The key to breaking the sub five minute mile is being consistent and not losing enthusiasm when you run into challenges. There is nothing easy about holding 74 to 75 seconds for 4, consecutive laps around the track. That being said, I am certain that what you will be learning in this course will help you dramatically to achieve it. So, it is about using leverage and not necessarily to continue to work harder. There are plenty of hard working athletes still working to breaking the five minute mile.

My goal is to ensure that you do exactly that. Are you ready to take your training and racing to the next level? If so, click the button below to learn more about the course. I am excited to see you on the inside and hearing about your new personal best 4:59 mile (or faster) time. So, how fast is a 5 minute mile? 12 miles per hour. Now, we need to get that pace to feel more manageable and less aggressive. You need to get comfortable being uncomfortable in training. We'll ensure that you do within this course, the smart way.

SUB 5 MINUTE MILE LEADER COURSE