Sub 5 Minute Mile Workouts To Get To

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Dr. Nathan Pennington, DBA, is the founder of rundreamachieve.com and holds personal bests of 9.27 for two-miles, 4:22 for the mile, 14:18 for 5K, 31.09 for 10K, 50:54 for 10-miles, 1:07:06 for the half-marathon, 1:44:05 for 20 miles and 2:19:35 for the marathon. Nathan was the 1995 Junior Olympic cross-country bronze medalist as a high school senior and finished 7th in the 1994 Junior Olympic 1500m final with a time of 4:04.18 as a high school junior. Later in his career, he became a member of the US Army World Class Athlete Program and qualified for two world armed forces cross-country teams competing against some of the best cross-country runners in the world.
Nate holds a Bachelor of Arts in Physical Education from Malone University, Master of Science in Sport Administration from the University of Northern Colorado, an MBA from Purdue University and holds a Doctorate of Business Administration (DBA) degree from the University of Missouri-St. Louis.
DISCLAIMER: The information contained on this KZbin Channel and the resources available for download/viewing through this KZbin Channel are for educational and informational purposes only. ALWAYS consult a Physician before starting any running program or nutrition routine. Exercise at your own risk. Train smart, not hard!
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[@riceiain4801]

This is the first video, that I've seen regarding a sub-5min mile, that appropriately expresses the context and training needed to achieve a mile that fast. Thanks for going in depth and not gaslighting a bunch of runners into thinking that this is an easy thing to do. But also, thank you for being so encouraging and reminding us that this is something that is achievable with the right training. Great video. I'm sitting at a 6min mile w a 20:30 5k and currently training for my first full marathon. Next year my goal is to break 5min. I tried hard in high school and never got past 5:30 but I wasn't resting or fueling properly lol. Now I'm getting faster every month and feel better than I ever have!

[@rundreamachieve]

Keep up the superior training and racing. You have a pro level mindset which is mandatory to keep making jumps in this sport. Appreciate the kind words. 💪💪💪💪👊

[@samjoseph7454]

Great video again! Loving the specifics here. I’ve never tried seeing how fast I can run 1 mile, but after watching this and running a recent 5k Pb of 16:09 (5:11 pace) I’m tempted to give it a go now! :)

[@rundreamachieve]

Thanks Sam. Appreciate you brother. Outstanding work with that 16:09 5K. GREAT running time! You certainly have the potential to run well below 5 minutes for 1 mile for sure.

[@languageoffootball]

Did you manage to improve on these already lightning times?

[@ruatoomey9107]

Nearly 57, will try and do a 6 min mile this year, doing a 10 k in 2 weeks from very little training so hoping for a 48 min run. Another 10k on Feb 26, hoping to break 45 min, then I’ll try some of your exercises for a 5 min mile, just to do a 6 min mile

[@rundreamachieve]

Keep me updated. I know you can get under that 6 minute barrier and wishing you great success in your upcoming 10k races. Thanks for sharing and for your support of RunDreamAchieve.

[@mdraney211]

Vielen Dank für die Tipps, Nate! Ich bin fast 50 und ein sub-5 Minute Mile ist mein neues Laufziel. Greetings from Austria, man!!

[@rundreamachieve]

Es freut mich, Russell. Ich freue mich darauf, von deiner Zeit unter 5 Meilen zu hören, und du bist definitiv auf dem Weg, Bruder. Halte mich auf dem Laufenden.

[@coreyjoyner1372]

a sub 5min mile is my goal this year. I wont make the attempt until this summer. Currently in training for a sub 85min half. Recently ran a 17:46 5k which beat my best of 18:46 i set in sept. Giving the 5k another go this weekend. Going for sub 17:30 this time.

[@rundreamachieve]

Outstanding running CJ! Congrats on the big PR brother. Continued success to you! Keep me posted.

[@coreyjoyner1372]

@@rundreamachieve Thanks Nate! Much appreciation to the content you put on YT. The subconscious line is gold. I been visualizing success leading up to every race now. Will do, competition will be solid at he 5k so im looking forward to a good day saturday.

[@rundreamachieve]

@@coreyjoyner1372 Right on man. Let me know how it goes. You got this!

[@coreyjoyner1372]

@@rundreamachieve Thanks Nate, I ended up not PR'ing but nabbed another sub 18min with a time of 17:56! Super pump to consistently hit sub 18 back to back.

[@VastoEditz]

How do you run 17 minutes in the 5k, I'm a 4:57 miler and only got a PR of 19:15 💀

[@aethelwolfe3539]

My best time is 5:01, with a group and drafting (it seriously works) most recent SOLO TT is 5:08.

[@rundreamachieve]

Outstanding work Aethel!! 5:01 is legit! Keep up the great work

[@ShervinShares]

new life goal run sub-5 min mile. this was super helpful!! any tips on what to do if you're running out of breath? i noticed that breathing has been my biggest drawback when trying to run fast. I also have Asthma

[@rundreamachieve]

Appreciate your support Shervin and definitely know you can break 5 minutes. Keep working on your speed and training below 75 quarter pace. Do the best you can to sustain your form when running at all out efforts. It is certainly harder to breathe the more oxygen is required to run at more anaerobic efforts. Back off the pace somewhat to regroup, drop your arms and take some deep breaths in to stay as relaxed as you can. Breathing changes are tough to answer. Keep working on paces below goal 5 minute mile pace. Take mental training seriously as well. It all has to happen in the mind before our goals will ever become reality in real life. Keep me updated on your progress.

[@JosepFlanagan]

I have just started running again this week after a long hiatus. Still I ran a 20 minute 5k today without too much trouble. I want to try and incorporate some of these training sessions. How long should plan to train before attempting a 5 minute mile. I used to run 800 at school so I'm pretty fast.

[@rundreamachieve]

Awesome job running that sub 20 minute 5k today. You are in great shape! I would focus on a 12 to 16 week build up for breaking the 5 minute barrier. You are definitely capable of it. Well done today!

[@mattyissleepy]

im a freshman and my time is 5:57 in the mile and my 5k is 22:30 i wanna run d1 when im older but im nervous i wont be able to achieve that

[@rundreamachieve]

be patient and keep working on your speed and endurance..you are only a freshman and 5:57/22:30 are very respectable performances..you will make the times you need to run D1 in 3+ years. I believe in you Matty 💪👊💪👊💪

[@vijaykumalta369]

Thx great information I am running from 1.5 years continue without any break But I cant became a good runner my breath become very high I am very weak as compared to my friends I shared my pbs in your earlier viedos I am from India

[@rundreamachieve]

Get that "can't" word out of your vocabulary Vijay. You have just as much capability as anyone else. You have to do whatever it takes and you obviously have the focus to be successful. Take it one day at a time. NONE of us get results without patience and being tenacious. Don't compare yourself to your friends. They're not you and vice versa...focus on what YOU can control. Keep me posted on your success.

[@vijaykumalta369]

@@rundreamachieve sure thx ❤🙏🏼

[@rundreamachieve]

@@vijaykumalta369 Right on Vijay! Excited for you man. Keep hustling.

[@KoonceSSDAccord]

Working on getting down to a 7 then a 6 minute mile first frfr. 5 minute mile may take atleast a year

[@rundreamachieve]

Solid goals right there my friend...keep up the great work. I know you can achieve these time barriers.

[@vickythakur1121]

Great video sir

[@rundreamachieve]

Thanks TLC. Appreciate you.

[@edgaralbo6433]

Is This also valid for 7' Mile. ? 5 month i did 7:14 Mile then i continue running but only mantainace 30-32km with Strides. I started again but 40km week. Mondey-40' + 5 STRIDES. Tuesday (tempo)now from a month ago 10' warm + 5 STRIDES + 2 x 12'(5:20)pace 1'rest + 10' cool. Wensday. 5km Easy Thursday (tempo againg): 10'warm 5strides + 5x1km(5:20) 1' rest +10'cool Saturday 10-12km Easy. I want to arrive at 20-25' tempo. Then move to Plan me a Mile training to do under. 7'. L'ets Say This Is my pre-preparation for Mile and 5km. When in ready to run at 5:10-5:20 with a lower Heart rate and 25-30' at once tempo . I start 1mile training. Then i also do 5x3' intervals at 4:50-5:00 let Say 5km pace. Then 5x5' 4_50--5:00. .finaly One test of 5km if posible 4:50.

[@gustavopaulette3496]

Could you do a video for breaking a 7 minute mile please? Great video

[@rundreamachieve]

Absolutely, had it already on my list my friend and certainly will. More to follow. Have a great week and keep hustling. Also have a 7-minute mile training plan if interested rundreamachieve.com/product/7-minute-mile-training-plan/

[@gustavopaulette3496]

@@rundreamachieve do you live in Indiana? I would be interested in personal running coaching. I have a few goals I’d like to hit but due to insomnia, long work hours and long commute instead of improving I’m getting slower from the fatigue and stress plus I’m newly married. I would like personal coaching to create a structured plan and get back on track. I live in Chicago and would like to talk with you and see what can be done. Thank you. What would be the best way to reach you? Maybe a call? Thanks again and great videos

[@rundreamachieve]

@@gustavopaulette3496 Hey Gustavo. I do consulting with athletes that are serious about taking their running to the next level. It is an investment but we dig much more into the weeds of what the issues are and ways ahead. You can visit rundreamachieve.com/athlete-consulting/ to learn more. Keep me posted on your progress. I know how balancing responsibilities goes for sure and certainly a big challenge when trying to set new personal bests.

[@rajmathew6220]

I'm hoping to get to sub 4:30 someday

[@rundreamachieve]

I know you are going to achieve this goal. Keep me posted. 💪💪💪💪

[@edgaralbo6433]

I like mile and 5km races my goal is 5km under 20' 4 years ago i did 21:30 10km 41:50. Then i had facitis for 6 month Im 53 Years old. Advices to me. Thank u

[@rundreamachieve]

Outstanding work Edgar dropping that 21:30 and 41:50. VERY well done brother!

[@gusfahey9487]

Thanks, Nate! I'm using your 5-min mile plan - starting week 8 tomorrow! My challenge is moving from 400m speed to 1 mile. I can do adequate times for 200m and 400m sets (34 and 76 seconds), but I have a big drop-off for 800m and 1 mile repeat times (~2:50 and 6:00). My half marathon time is decent (1:31) for my age (50), so I don't think its mileage. Any suggestions?

[@rundreamachieve]

send me your e-mail. I revamped all the plans and made them better. Keep me posted. Continue to work on building the endurance...your fitness will come..2:50/6:00 efforts are aggressive for sure...get as close as you can..the effort itself is what counts and long-term approach. You will do it..breaking 5:00 at 50? #respect #bigboyrunning #faheystrong

[@Oni1One]

I would like to run a sub 5 minute mile but at the moment I'm focused on training for my Marathon in the spring. I did run a 5.35 1500m time trial before the new year as a part of a track workout. So that is sub 6 min pace. And I ran some 100m strides at the end of my workout in 13.2-14 seconds. I was surprised that I still have some speed left in my legs at the age of 35 lol. My PB at 800m is 2.20 from when I was 15 years old. What do you think I could run the mile in if I commit to training for it specifically? I am exclusively a road runner now but the track is where I started my running journey back in the day. I'm focused on the roads at the moment, but I'm just curious about my potential in the Mile...

[@rundreamachieve]

Great job Swale with your 2:20 and 5:35 1500m PR's. Superior running. I think you have the potential to run in the 4:30s for the 1600m with proper speed training and time. The faster you can work on those shorter races the more that will support your road races at longer events

[@matthewjoshuabadillo5683]

I’m confused on the quarter training what’s a quarter is it a lap around the track or I’m not sure could you explain?

[@rundreamachieve]

Yes, quarter training is repeat 400m's Matthew. Keep me updated on your progress this year my friend. 2022 is going to be a great year for you!

[@ruatoomey9107]

I think it’s 400m or 1 lap

[@rundreamachieve]

💪@@ruatoomey9107 Yes, 400m reps are quarters

[@dylanneedshelp]

Do you know what would be required to hit a sub 4 minute mile since it is such a coveted thing and very few people have done it?

[@rundreamachieve]

A mixture of both talent and equivalent work ethic Dylan. It is such a tough barrier to break and you have to have an efficient lactic clearance capability to run a 3:59.59.

[@edgaralbo6433]

I think to make under 7' i shoud arrive to make tempos at 5:10k/m Is my prediction.

[@languageoffootball]

When was the last time you ran a sub 5 mile?

[@rundreamachieve]

many years but I know I could break the barrier right now in the fitness I am in. Keep up the great work out there LOF

[@languageoffootball]

@@rundreamachieve that’s amazing in your 50s. My PB is only about 6.10 and I’m in my 40s so I think sub 6 is probably my limit, but will never say never. Your videos are brilliant. Hands across the sea from the U.K. 🤝

[@rundreamachieve]

Thanks for your support. I am 47. Not in 50s yet and no rush hahaha Keep up the great work. A 6:10 mile is NOT slow, legit time. Keep up the superior work.

[@synXero]

Man this is exactly what I’m chasing for a short 6 week block between moving house. My mileage is decent, 50-75km per week. I’m coming off the back of a 1:27 half marathon before Xmas. My workout at the moment is 400m x4 but I’m getting them in about 69 seconds. Then 40 seconds walking rest. But I’m only doing 4 quarters. Is this the wrong approach, to be doing the right distance but to be overdoing it on the speed? Always appreciate your videos and replies. Love from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿 ! (On burns night)

[@rundreamachieve]

Cheers from the US state of Indiana Calum and hope all is well in Scotland. Have always wanted to visit. I lived in Belgium for about 2 years but there are so many other countries I still want to see including yourself. Congrats on the outstanding 1:27 half you ran. Well done! It sounds like your speed is coming along nicely. 69 second quarters is moving and you are giving yourself VERY little rest. You're fit. I'd continue to do what you are doing...continue to build your endurance, 1 Vo2max workout per week, 1 tempo per week, long run...JOG on easy days. Keep me updated Calum!

[@synXero]

Thank you for your time! I will make some changes. I’ll make the tempo run a bit longer. I was doing 5km at

[@rundreamachieve]

@@synXero That sounds like a solid plan. We also have training programs and courses on www.rundreamachieve.com if interested in a new approach in 2021. Keep me posted on your progress.

[@synXero]

Well today I swapped from the planned 2x 800m to a 4x 800m instead, kind of on your over distance advice. Such a hard workout. 800s in 2:27, 2:26, 2:27, 2:30, with 1min30s walk breaks between. I found that very hard. 10/10 effort. Not so sure I can get the 4:59 now after feeling those 800s!!! Hopefully on a dry day the extra gas will be in the tank. Once this is over and I’m back to marathon prep I’ll definitely check out your programmes or coaching !

[@rundreamachieve]

@@synXero THAT is what I'm talking about. Nice work! Remember, with some competition and a soldi taper a sub 5 is certainly a reality. If you can do those types of splits with 90 sec rest it tells me you are well capable of running under 5 minutes. It is just a matter of time now Calum. Keep me updated.

[@radkillswit4946]

I want to run my mile faster I’m at 5:54 but that was when I was running 20 miles a week now I’m at 40 miles a week I’m excited for track

[@rundreamachieve]

Keep up the superior work and me posted. I am sure you have some major PRs coming to you.

[@CadenBazo]

I’m at 5:03 rn. Almost there. On my long runs what pace should I go

[@rundreamachieve]

Nice work CB. Keep up the superior work. You will be under 4:40 in due time.

[@radkillswit4946]

You should do some faster on some or maybe do an progression run

[@rundreamachieve]

💪

[@joshjaffin3650]

Freshman starting track and I’m at 5:45 wanna get at least 5:10 by the end of this season. Any tips? I also play football so I’m weight trainjng

[@rundreamachieve]

Hey Josh, GREAT job having already run 5:45 as a freshman. Well done. My best advice is to watch the many videos I have created and continue to create on this channel. I think there are a lot of useful tips and strategies available to you here. Keep me posted on your progress. 5:10 is certainly not outside of what you are capable of. You will be in the 4's in due time and your only a freshman. My best 1600m as a freshman was a 5:09 and ended up running 4:25 as a senior. Your best years are decades ahead of you. I didn't run my marathon PR of 2:19:35 until I was 31 (45 now). Continued success to you in 2022 and in your future racing.

[@joshjaffin3650]

@@rundreamachieve thanks I’ll keep you posted and check out your other videos to

[@nikhilmandale509]

Weight can matter in 1mile running

[@rundreamachieve]

absolutely! 💪💪💪

[@nikhilmandale509]

Which weight can comfort to 1 mile running

[@rundreamachieve]

Tough to answer as everyone is different. Focus on consistent training, the weight will take care of itself. Keep me posted on your progress.

[@nikhilmandale509]

@@rundreamachieve yes sir

[@rundreamachieve]

💪💪💪

[@BRunner12]

If your over 30 just run high millage and dint worry about reps.

[@rundreamachieve]

👊👊👊💪