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

[@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!

[@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

[@hendomas7435]

Lol he might be lying

[@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?

[@Laurine4706]

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

[@TheUnlazyWay]

My pleasure!

[@heberespinozaurra8393]

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

[@TheUnlazyWay]

lol😂😂

[@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!

[@bng229832]

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

[@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

[@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!

[@OttiIie]

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

[@TheUnlazyWay]

[@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.

[@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 😁

[@blainehockley7485]

Look up pose running to help your foot placement and splints. Totally helped me!

[@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?

[@parthsharma6245]

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

[@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?!?

[@dididubalier2196]

This video has hard work behind. Congrats, so inspiring

[@calebwood1187]

Does ur pfp have a fly on it

[@Leviajohnson]

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

[@tumurtoi3551]

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

[@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!

[@Lislon8]

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

[@TheUnlazyWay]

Thanks so much! 😊

[@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!

[@MuhammadZulkipli]

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

[@pennti-2433]

Best of luck you’re such a great guy!

[@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! 😁👍🏃🏼‍♀️

[@Piggio92]

Great video Jonne!

[@TheUnlazyWay]

Appreciate it :)

[@dilawerhussain6862]

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

[@TheUnlazyWay]

Thank you very much! :)

[@juaneshberger9567]

daniels running formula is an amazing book!

[@joonavirtanen]

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

[@TheUnlazyWay]

Glad to hear it!

[@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!

[@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!

[@sheentheexplorer3859]

Love the presentation

[@jordankeene3603]

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

[@TheUnlazyWay]

Awesome!

[@topias8030]

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

[@Mastet8]

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

[@TheUnlazyWay]

Thanks! 😃

[@jojjosmojo4404]

Your videos are awesome!

[@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!

[@neilgrangermagic]

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

[@art_pilat]

This is crazy I literally downloaded that book yesterday! 📖

[@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

[@paulwood4142]

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

[@gregogreg3900]

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

[@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??

[@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!

[@SebastianTrii]

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

[@Magne1]

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

[@TheUnlazyWay]

Thanks! :)

[@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

[@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?

[@Halogalandwanderer]

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

[@crushy93]

@@Bas-uv6ki Yeah

[@Wizard-ii4sk]

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

[@promagmedia3513]

Why are you whistling at me 😅😅, good video

[@tarak3439]

You make great content sir

[@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

[@josefinajaneckova9000]

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

[@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 😁

[@gregt0m]

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

[@Billy-dm5pc]

been a subscriber since 49K

[@TheRollingBacon]

On Cloudflows, nice 👏🏻

[@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

[@souravchoubey7334]

Brother what's your weekly running schedule

[@davidelias3550]

What trainers are they?? They look amazing!!

[@yoloswaggins4427]

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

[@hrushikeshkhare9704]

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

[@Basb04]

GEKOLONISEERD JONGUH

[@Bas-uv6ki]

Maastricht

[@Basb04]

@@Bas-uv6ki hallo mede bas

[@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!

[@Zoet50]

So are the shoes any good

[@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!

[@trabajohistoria8628]

Love the new contet coming

[@TheUnlazyWay]

Awesome!!

[@RafaelAlmeida-qm1jb]

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

[@user-kh7eb7yy4q]

Are you going to do the dodentocht?

[@GbawlZ]

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

[@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.

[@sarazsadanyi4113]

Chaotic

[@DaveLynchWriter]

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

[@ruguoserliegise2716]

Can you drop link for your shoe?

[@TheUnlazyWay]

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

[@maujeanplumly]

What the hell is a kilometer

[@joelhoeve]

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

[@formulaonefanme6133]

Colll video ther The unlazy way

[@nathanroche7908]

Rather fast that sir.

[@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

[@naruto-re6iz]

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

[@ray-r5579]

My PB is 6:00 minute mile

[@jazeeradxb]

how do you get this analysis of your run ?

[@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!!

[@AJaguar1]

subscribed

[@giebel1234]

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

[@Veldvrouw]

Woww did you live in Maastricht?

[@TheUnlazyWay]

yeep, for a year! it was awesome :)

[@TehFoxit]

What's that book called?

[@aidan_dominguez]

2:38 6:48

[@GeddBear]

I felt pretty good about my 10 minute mile today 🥲

[@thugbreezy6617]

7.18 my mile

[@ashrafthegoat]

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

[@darootdude507]

How was your 100k run??

[@joelhoeve]

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

[@AharonMendlowitz]

I thought one of the qualities was a long run

[@thomasprudhomme2247]

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

[@lovrocalicjoca941]

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

[@fythers6273]

Sub 4 min next pls

[@dhamhirukuruluwansha2462]

Heheh jonne..Love frm Sri Lanka

[@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 😤