Sage's Sub-5 Minute Mile Repeats

Workout - Sage's Sub-5 Minute Mile Repeats

• 10min @ 6'00''/km
• 4 lots of:
  • 100m @ 3'00''/km
  • 45s rest
• 8 lots of:
  • 400m @ 3'12''/km
  • 1min 30s rest
• 8 lots of:
  • 200m @ 2'50''/km
  • 1min rest
• 5min @ 6'30''/km

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Intro

HOW I RAN A SUB 5-MIN MILE (sub 4:40 1500M) by Vo2maxProductions is distilled below. The video is excellent. Here’s the essential strategy so you can run the workout right away. Watch the full video for the complete picture and more tips.

Key points

• Consistent splits matter most. Target roughly 75 seconds per 400 m (around 1:14 per lap). Don’t blast the first 300 m.
• Build the aerobic base over 10 to 15 miles (20 to 30 km) weekly across five training days, with the long run gradually extending to 5 miles (8 km).
• Add easy recovery runs at conversational pace (30 to 40 minutes), plus weekly strides and brief speed bursts.
• Include VO₂-max work via 400 m, 800 m, and 200 m repeats faster than mile pace. Keep rest periods short.

Workout example

8 × 400 m intervals:

• Aim for 76 to 78 seconds per repeat (your 2-mile race pace).
• 90 seconds rest between efforts. Shorten to 60 seconds as fitness climbs.
• Focus on technique and pacing, not all-out sprinting.

Optional add-on: cap the session with 8 × 200 m repeats at roughly 34 seconds with 60-second recovery to sharpen speed and refine economy.

Closing note

Try this structure, hold steady weekly mileage, and keep the even 75-second-per-lap cadence for a shot at five minutes. Tailor target paces to your current form. Use recent race results and the Pacing app to set the numbers.

References

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