My Training Plan for Sub-5 Minute Mile

[@TheUnlazyWay]

How fast can you run a mile🤪?

[@Mattscalf]

My best right now is only 730 but I started at a10 min mile like a month ago!

[@samgurling2026]

5:04 is my PB. I'd love to run a sub-5 and this video just might have been the inspiration I've needed! Awesome work - the video was so well put together.

[@emmettroche313]

8 at the stsrt of the month, 7:30 now decent

[@teemuronkainen]

i cant

[@SoutheastSam3]

~6:48

[@lvforeverlv]

I'm sorry but this is EXACTLY what I needed to start running every day! A whole lotta love ❤️🦋

[@woodlefoof2]

How’s it coming?

[@jacobjindra8267]

I went from not running, did 16 weeks of training and ran a 4:59.6 mile last month!! Hope everyone reaches all of their goals and has fun during the process!!

[@shreksimp7018]

What was your training plan!!!! Please say it! I need to break it for my first track season!! I am at 5:19.

[@lonk121]

Please provide your trainign plan!!!

[@wonnie3884]

bro is a genetic machine

[@eastsidepb8139]

Yeah some people just have the genetics. I knew this kid in HS who never ran, however he easily pulled off a sub 5minute mile. ​@wonnie3884

[@dimitarvasilev7957]

Now that's what we like to see my friend. I am also training for a sub 5 minute mile. I can hold the pace for a kilometer so I'm not that far off. I hope we can both achieve our goal.

[@oscarg8094]

Hello stranger, I wish you the very best of luck - it's an amazing milestone to reach!

[@Thomlabe]

Good luck!

[@dimitarvasilev7957]

Thank you guys. It means a lot!

[@laurinelachkar4706]

I’m always amazed by the quality of your videos ! Thank you for this amazing motivation to get back to running !

[@TheUnlazyWay]

My pleasure!

[@YavorParashkevov4102007]

Run Jonne, run!

[@crashtestjustin]

I’m trying to hit a sub 5 mile this year too! I got sub 6 last year and sub 5 has always been a goal of mine. Good luck on your quest! Hopefully we can both hit sub 5 soon!

[@CraigBridges]

I love your scientific approach to this training plan, much more structured than most KZbinr's attempts I've seen. I gave myself 2 months to train for a sub 5 mile last year before my 35th birthday - and my training was nowhere near as structured as yours! But I have run sub 5 miles in the past so that made a huge difference, I vlogged all my training, and the attempt to give myself motivation - which I needed a lot of during the past year! By the way, my best mile time is 4.45 and at that time I could have run a comfortable-hard 4.59 mile but I think to do something like solve a Rubix cube, you'd need to be able to run well under 4.30. Good luck!

[@heberespinozaurra8393]

Instructions unclear... I got Jack Daniels, now I'm drunk

[@TheUnlazyWay]

lol😂😂

[@OttiIie]

can always count on you for some running motivation!! also loving the scribbles 🤓

[@TheUnlazyWay]

[@poweredbysoul6630]

I'm hoping to run a sub 6 minute mile in about 7 weeks! Thanks for the video. After watching this, I realize that I need to add more easy runs to my weekly training..

[@TheUnlazyWay]

Awesome! Elite runners often spend over 80% of their training time in the easy low intensity zones!

[@bng229832]

This is so dope man, starting from the same point as you and going to aim for the same goal!

[@nicolesh7844]

Watching this video while icing my shin(shin splits sucks btw) and now I can't wait to get better and get back into running

[@reviloogel8891]

Might be worth checking out knees over toes guy on youtube, helped me with some running injuries previously.

[@nicolesh7844]

@@reviloogel8891 Will do! Thank you for the recommendation!

[@reviloogel8891]

@@nicolesh7844 No problems! He has a video or two specifically about shin splints by the way.

[@nicolesh7844]

@@reviloogel8891 Just watched one of them! Sounds pretty good advice! Will start the exercises pretty soon 😁

[@RunningOtaku]

Great video! I’ve got the same goal. At the start of my block: 5:28. 4 weeks later: 5:15. 7 more weeks to go. 🤞to both of us!

[@TheUnlazyWay]

good luck!!

[@avduavd3433]

Hello otaku! Hope you achieved your goal… You say you go from 5:28 to 5:15 in 4 weeks ?! That’s means you go up 2 VDOT in just one moth?

[@RunningOtaku]

@@avduavd3433 Thanks! The 5:28 time trial was before I had done any workouts, so that’s why it looks like the improvement was so dramatic. I ended up running 4:56!! I guess my natural ability is better in mid-distance than it is in long distance. This year I’m working on becoming a better longer-distance runner. Lots of tempos and threshold intervals…

[@anshuchamola5735]

​@@RunningOtakubro what is your training plan for 1 mile can you share it I'm having a tough time running 1 mile in 7.30 😢

[@RunningOtaku]

@@anshuchamola5735 If you want to get fast at the mile, you need to do a lot of specific training at mile race pace. Give yourself 12 weeks. Each week do two workouts : 1 track workout of 200, 300, or 400 meter reps. Run the 400s at your current mile race pace. Run the 200s and 300s a few seconds/mile faster. Do about 2500m of reps with 60-90 seconds rest in between. Each month do a 1 mile time trial to set the benchmark for your workout paces. The other workout are longer reps- 1K, 1M, or 3K reps at the fastest pace you can hold for about 45 min. Do about 5K worth of reps with 2 min in between. For the other 3 or 4 days per week, jog at a conversational pace for 45 min.

[@vilo0079]

I mean you kinda said it yourself (that you probably won't run a 5 min mile after 8 weeks of training), but to everyone else I just wanna clarify that he most probably won't, because the most important thing I learned from training is that you can't rush progress. You will probably just end up getting injured. So, be careful, because if you get injured during this training, there probably won't be any 100K run. Amazing content tho!

[@parthsharma6245]

Your video editing is getting better and better keep it up buddy

[@karinakerlund2276]

I starded watching you last year and I remembered that I though you were soo cool and that willpower, omg... So thanks to you it found my willpower back! I quit smoking in October and starded running a bit. And now my goal is to run my first half marathon in midsummer! 😄 My 21km did not seem that far any more when I saw that you would run 100 km. THAT gave me motivation, thanks! 😁👍🏃🏼‍♀️

[@TheLyingFigure]

This is probably the best video I've seen for training for this, I hit a 5:40 mile earlier in the year and took a bit of time off running only doing cycling for cardio but I'm hoping to get back into it with my main goal of hitting a sub 5mile and a 500lb squat How fast did you end up getting it? I didn't see a follow up when I glanced through the channel

[@eastsidepb8139]

Daddy did you ever reach that?

[@The200Visions]

My fastest mile in life is 5:05 at 16yrs old. I’m 33 now and I ran a 5:39 yesterday. Sub 5, I’m coming for you!

[@jkso6343]

Dude, whoah....a sub 5 and 100k?! impressive, can't wait for you to make it! I'm super motivated right now, I'm changing my running plan for this year

[@TheUnlazyWay]

Good luck!

[@justiceli8947]

I am 13 years old and I have never run in my entire life. I also smoke about 700 ciggerates everyday. I ran the mile in 3:49 with no arms and no legs while being shot 500 times and also under fire. Coach says that my timing is too trash even for my age and disabilities.

[@calebwood1187]

Yessir

[@pizzaguy3070]

Tf did I just read?!?

[@tumurtoi3551]

I'm wishing you the very best, sincerely. One more into the fray..

[@brianbruno1786]

Jack Daniels training baby!!! I use this!! Got me from a 16:39 5k to a 16:02 5k. Use the jack daniels vdot calculator to just put your time and it’ll tell you all your times and paces-Training paces

[@anejaG55]

how much time did it took? i am training for a sub 20 min 5k

[@orionpahl]

Here to ask if you have done the sub 5-minute mile? *And to say this is the best running KZbin video I’ve ever seen!

[@dididubalier2196]

This video has hard work behind. Congrats, so inspiring

[@calebwood1187]

Does ur pfp have a fly on it

[@gregogreg3900]

What app are you using to track the run? Great video and motivation!

[@abigail.bailey]

This training plan is crazy to me because I just thought you kept running the same distance as fast as you could until you naturally got faster 🤯

[@sneakerslab2771]

That is the worst training plan I have ever heard lol

[@alexw6279]

@@sneakerslab2771 the video or what the comment said?

[@sneakerslab2771]

@@alexw6279 The comment

[@Lislon8]

Really looking forward to see your progress in future vlogs! Great video and nice editing as always, Jonne :)

[@TheUnlazyWay]

Thanks so much! 😊

[@promagmedia3513]

Why are you whistling at me 😅😅, good video

[@Leviajohnson]

As a new runner, thank you for this video. This is so dang helpful

[@davidcartagena1272]

From 6.30 to 5.30 in 2 months, but most impressive ive done it with left leg pain after intense running, ive come to conclusion the pain is permanent and my right leg will have to work harder

[@topias8030]

Jonne i remember you having some problems with a shinsplint or something while training for ultramarathon. What did you do to get it better/make a comeback??

[@dilawerhussain6862]

Dude,I love the way u make ur videos, Lots of Love from Pakistan Dilawar

[@TheUnlazyWay]

Thank you very much! :)

[@MuhammadZulkipli]

Hello from Malaysia 🇲🇾. You are the best. I always inspired by your work.

[@crushy93]

Dude this is kinda crazy.. Discovered your channel sorta randomly yesterday, and today I see we live in the same city

[@Bas-uv6ki]

Maastricht?

[@townbythetown]

You guys should get together and make out (I’m not talking shit)

[@crushy93]

@@Bas-uv6ki Yeah

[@sheentheexplorer3859]

Love the presentation

[@art_pilat]

This is crazy I literally downloaded that book yesterday! 📖

[@pennti-2433]

Best of luck you’re such a great guy!

[@juaneshberger9567]

daniels running formula is an amazing book!

[@neilgrangermagic]

Great video 📹 Really enjoyed this one and looking forward to seeing your progress 😀👍🏃‍♂️

[@joonavirtanen]

Amazing stuff, as always. I'm starting to train for a marathon, this sure boosted my motivation.

[@TheUnlazyWay]

Glad to hear it!

[@bennieuwenkamp1648]

Is it "sometime next summer" right about now? :D I'm really interested to see how all the ultra distance training affected your 1 mile time!

[@Piggio92]

Great video Jonne!

[@TheUnlazyWay]

Appreciate it :)

[@Magne1]

Love your illustrations and storytelling man. Inspiring! You vlogged like casey, I should do a "I vlogged like Jonne" video😹

[@TheUnlazyWay]

Thanks! :)

[@christianamaya8082]

Kinda funny how I did your running pins the other way around! I recently ran from my home city in the dessert over to the beach; 62 miles the first day and about 20 the next or about 98 km and 32 km respectively. And now I’m thinking of training my way to breaking 4:30 in the mile! Need some rest first though, kinda blew out my ankle 80 km into the last thing haha. I just wish I knew how to film/edit, running seems to be the easy part for me haha. Good luck man!

[@TheUnlazyWay]

Woah, AMAZING achievement, congrats!!

[@christianamaya8082]

Thanks! I’ve never gotten a response back in the comments from anybody haha I think the last time I commented was also to you on a poll suggesting maybe you run 100 miles in 100 hours or something like that. I figured since I did it you should also be able to do it haha; it’s over on strava if you want a peak at how I did it! Besides all that, good luck again! It’s not easy but I’m sure you can do it!

[@topias8030]

entertaining and insightful video, guess imma head out for a run!

[@highseastrader4190]

5'44'' (which you've done at the beginning of the vidéo) is my best mile, and I use Daniels Running Formula too. But I'll never break a 5' mile 😁

[@jordankeene3603]

I have those exact shoes just different color! They are AMAZING!!!!! Well worth the money

[@TheUnlazyWay]

Awesome!

[@Mastet8]

Nice explanation! It is great the way you edit all your videos🤙

[@TheUnlazyWay]

Thanks! 😃

[@rafaljab]

I just forgot to give this video a like.. that is why I came back and SMASH IT ;) awesome ! Good luck with this challenge. You motivate me a lot, thx !

[@TheUnlazyWay]

You're the best!

[@Basb04]

GEKOLONISEERD JONGUH

[@Bas-uv6ki]

Maastricht

[@Basb04]

@@Bas-uv6ki hallo mede bas

[@GeddBear]

I felt pretty good about my 10 minute mile today 🥲

[@gregt0m]

Great info. Getting the book. You should get a cut for advertising it.

[@TheRollingBacon]

On Cloudflows, nice 👏🏻

[@bigballs1329]

Did you ever break the 5min?

[@hrushikeshkhare9704]

This was too scientific and calculative😵😵 yet jonne explained it very well🤯😎

[@gorytv9847]

Breaking 5 was one of the most difficult running achievements that I've ever completed. Good luck! 10x400 was a game changer.

[@TheUnlazyWay]

Congrats for achieving it, it's a huge accomplishment!!

[@jojjosmojo4404]

Your videos are awesome!

[@TheUnlazyWay]

thanks :) !

[@yoloswaggins4427]

i thoght you would follow up with: muscle up without arms legs and chest - just training my tongue !

[@thomasprudhomme2247]

You forgot the essential: Rest zone. 3 weeks training 1 week recovery (E run). Is the key to avoid injuries.

[@paulwood4142]

Is there a video with your sub 5 min mile run?

[@polski1986]

Are you in Maastricht?? Oh fk.. you are next to my town how cool

[@josefinajaneckova9000]

Thinking and running, that is orienteering. Crazy think to balance.

[@joelhoeve]

Man, you've got this. But please don't overtrain again...

[@GbawlZ]

You're overthinking it, just go out and run hard consistently.

[@Billy-dm5pc]

been a subscriber since 49K

[@davidelias3550]

What trainers are they?? They look amazing!!

[@chrislaverick6413]

5:35 is what i am at right now, I weigh 205 pounds and I’m 5 foot nine, my goal was to pick up my pace after 800 m, it backfired on me as by the time I hit the 1200 m mark I had declined so badly in speed, I feel like with proper pacing I could shave off another 10 seconds but I still got some ways to go before break in five minutes

[@sterlingb7075]

Hey, I'm currently close to where you were. I ran 5:45 at 200lb and am 5'9. How did you progress? Did you get sub 5? Thanks for any response

[@chrislaverick6413]

@@sterlingb7075 sadly no, im what the dedicated runners would say is a “fair weather” runner, so i kinda stopped back in november, il pick it up again soon though

[@Zoet50]

So are the shoes any good

[@Wizard-ii4sk]

Im a freshman in hs and i run a 5:37 so ima try this

[@MK-np9wz]

Love the content! Would actually be interesting what gear you are using (watch etc.). Succes!

[@TheUnlazyWay]

Thanks! Might do a video about my gear at some point. My watch is Suunto Spartan Sport *not sponsored

[@tarak3439]

You make great content sir

[@maujeanplumly]

What the hell is a kilometer

[@formulaonefanme6133]

Colll video ther The unlazy way

[@joelhoeve]

Maybe contact Nick Symmonds. I'm sure he would talk to you online. If you don't know him, he came 6th at the olympics in the 800 and has run a sub 5 min mile every year for over 20+ years now. And I loce you both so I would rally enjoy a collab.

[@DaveLynchWriter]

I'm curious - what's the story with the Rubik's cube?

[@nathanroche7908]

Rather fast that sir.

[@joelhoeve]

I thought you moved to Maastricht, but now you live in Leidschendam? Nevertheless; amazing video as always!

[@sarazsadanyi4113]

Chaotic

[@pizzaguy3070]

All these people talking about their best mile… They don’t know I ran a mile in under a minute at only 4 years old 😤

[@trabajohistoria8628]

Love the new contet coming

[@TheUnlazyWay]

Awesome!!

[@patrickstewart1054]

would be cool if you had a strava account to follow or something similar, especially for us interested in your training!

[@TheUnlazyWay]

You can find my Strava account here: www.strava.com/athletes/34844018

[@RafaelAlmeida-qm1jb]

I would love to get back to running but my ITB is not collaborating and always flares up lately

[@thugbreezy6617]

7.18 my mile

[@naruto-re6iz]

What is the name of the book....asking for a friend 🤭

[@ray-r5579]

My PB is 6:00 minute mile

[@user-kh7eb7yy4q]

Are you going to do the dodentocht?

[@lovrocalicjoca941]

Bro, Garmin virb editor is much better for showing the pace, heart rate and other statistics...

[@jazeeradxb]

how do you get this analysis of your run ?

[@AharonMendlowitz]

I thought one of the qualities was a long run

[@Thomlabe]

This is definitely the unlazy way.

[@TheUnlazyWay]

Thanks ! How's your recovery going?

[@Thomlabe]

@@TheUnlazyWay Thanks, it goes well. Hopefully back running within a week. Perfect timing for those norwegian roads to be free of snow and ice!

[@ruguoserliegise2716]

Can you drop link for your shoe?

[@TheUnlazyWay]

Bought it from Amazon. The shoe is On Cloudflow :) *not sponsored

[@ashrafthegoat]

Bro I run 2 minute/mile pace for 1 marathons and I’m 13 yers old.

[@fythers6273]

Sub 4 min next pls

[@giebel1234]

4.47 and now i have to pee... THANKS! :')

[@TehFoxit]

What's that book called?

[@elwingy]

Did you consult your shins for those challenges? :P ;)

[@darootdude507]

How was your 100k run??

[@abooood714]

Noti squad????

[@Veldvrouw]

Woww did you live in Maastricht?

[@TheUnlazyWay]

yeep, for a year! it was awesome :)