Seeking a better strategy to run a mile under 5 minutes? The RDA 5 minute mile training plan was built by 4:22 miler and 2:19 marathoner Nathan Pennington. This plan is focused mainly on quality versus quantity in terms of volume capping out at 45 miles at the highest for weekly mileage. Remember, this is the mile, not a 5K or marathon so tons of weekly mileage is not needed. What is needed is adequate preparation to get 75 second 400m speed to feel more in control and less aggressive.
The sub 5 minute mile training plan is broken up into 4 phases and is a 16-week training plan.
The 4 phases are the base, anaerobic introduction, speed specific and taper phases. The goal with this plan is to provide athletes with a 10-day taper. I sent personal bests of 50:54 for 10 miles, 1:07:06 for the half-marathon and 2:19:35 for the marathon using this strategy and it works on all event distances. The key is not dropping your volume and intensity too far out to ensure you feel energized rather than fatigued and lethargic leading into your next race.
This specific training plan is focused on building stamina, endurance and overall speed to be able to hit 4 laps under 75 seconds each. Progression is the key and gradually increasing the speeds of the workouts. Workouts will b on the track or roads and will vary with recovery times in between. The 5 min mile training program is built to provide more rest and less aggressive splits early on with less rest and much more demanding workouts as the athlete progresses in fitness.
There is a significant drop in volume and intensity in the last 10 days of this training plan. The athlete who is investing in this training program can run their sub 5 min mile attempt on the track or the roads. It all depends on your preference. If you want to dominate and break the 5 minute barrier this is the training plan you want to focus on. Athletes who have run anywhere from 5:10-5:50 are the perfect candidates for this sub 5 minute miler training plan.