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

We’ve distilled HOW I RAN A SUB 5‑MIN MILE (sub 4:40 1500M) by Vo2maxProductions into a handy guide. The video is excellent—here we’re pulling out the essential strategy so you can run the workout right away. Don’t miss the full video for the complete picture and additional tips.

Key Points

• Consistent splits matter most – target roughly 75 seconds per 400 m (around 1:14 per lap) rather than blasting the first 300 m.
• Build your aerobic base over 10–15 miles (20–30 km) weekly across five training days, with your long run gradually extending to 5 miles (8 km).
• Add easy recovery runs at a conversational pace—30 to 40 minutes—paired with weekly strides and brief speed bursts.
• Include VO₂-max work via 400 m, 800 m, and 200 m repeats faster than your mile pace, keeping rest periods short to maintain training stress.

Workout Example

8 × 400 m intervals

• Aim for 76–78 seconds per repeat (equivalent to your 2-mile race pace).
• Rest 90 seconds between efforts; you can shorten this to 60 seconds as fitness climbs.
• Focus on technique and pacing rather than going flat-out as a pure 400 m sprint.

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

Closing Note

Test this structure, hold steady weekly mileage, and maintain that even 75-second-per-lap cadence for your shot at five minutes. Tailor the target paces to your current form—use recent race results and the Pacing app to dial in the right numbers. Now go run.

References

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