HOW I RAN A SUB 5-MIN MILE (sub 4:40 1500M): Sage Canaday Running Workouts and Track Training Tips! - Vo2maxProductions

Aug 13, 2025

Intro

This is a quick summary of HOW I RAN A SUB 5‑MIN MILE (sub 4:40 1500M) from Vo2maxProductions. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Even pacing is king – aim for ~75 seconds per 400 m (≈1:14 / lap) rather than sprinting the first 300 m.
Build a solid aerobic base: 10‑15 mi (≈20‑30 km) per week on 5‑day weeks, gradually extending the long run to 5 mi (≈8 km).
Mix in easy conversational‑pace runs (30‑40 min) with weekly strides or short sprints.
Incorporate VO₂‑max‑type intervals (400 m, 800 m, 200 m) at paces faster than race pace, but keep rest intervals short to maintain intensity.

Workout Example

8 × 400 m intervals

Target 76‑78 seconds per 400 m (roughly 2‑mile race pace).
Rest 90 seconds between repeats (progress to 60 seconds as fitness improves).
Focus on good form; don’t go all‑out as a pure 400 m sprint.

Optional add‑on: after the 400 m set, do 8 × 200 m repeats at ~34 seconds with 60‑second rests to sharpen speed and improve running economy.

Closing Note

Give these intervals a try, keep your mileage steady, and stay on an even 75‑second‑per‑lap pace for a sub‑5‑minute mile. Adjust the paces to match your own recent race times in the Pacing app, and you’ll be on your way to faster miles. Happy training!