Got to 5:40 after a year and more or less stalled out there. The running community are largely distance oriented twinks so did not ever find any good training advice for a mile. I'd always get some setback like an annoying injury

Finally recently I got more serious and met a guy at the track who told me I need to focus on top speed, he said the average runner has the cardio to run a fast mile but not the physiology to sustain it."train fast run fast". So I focused on working my hip flexors by doing downhill sprints with as big of a stride as possible. Now the only thing holding me back is lactic acid clearance. I think I will hit sub 5 mins by the 1st week of august. Then I will go back to drinking beer and never run again

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49014951)

height/weight/age?

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49014956)

attaboy, we need more poasting like this

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017297)

It's been like 10 years since i ran a marathon but it totally fucked me up and I wish I hadn't done it at all and just stuck to high intensive miles.

I never tried to break 5 but ran 3 6-min miles almost daily before that stupid "race". Should have focused on running a single 5 min mile daily and would probably be much healthier for it

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49014980)

repeats are your friend, ime. for that distance, once you have a good z2 base you just have to start building your anaerobic capacity and speed.

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49014981)

join your local club! nobody gives a shit about local clubs

if you want glory, run longer

if you want glory around here, get your 5:00 mile.

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017408)

"If you’re over 25, then it ain’t happening."

this is why the worst possible thing you could ever do is to take life advice from xo (except that one time 20 years ago the fiber cult was right)

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016115)

XO is full of non-athletes that have no concept of what's possible, and then also apply that same defeatism to every domain of life.

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016124)

4 x 400m, try to run each under 75 seconds. 60 seconds rest between 400s.

8x300, slow jog the remaining 100 each lap for rest. Again try for around 5 minute mile pace, or maybe a bit slower

12 x 200m, each rep should be fast but consistent. Try for 35 seconds and under, 30-60 seconds rest between each rep.

Another day a week do 8-10 seconds hill sprints if you have hills in your area.

Other days of the week would be easy running or rest days.

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016268)

Is your target 5:00 or sub-5:00?

189 lbs sounds heavy for getting down to 5 minutes. Losing 10 pounds would probably help you.

In my 20s, I could run sub-6:00, and even that felt great.

There was a guy at my high school who could run in the 4:30s. It was really cool to watch.

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016327)

fuck losing 10lb if he's already lean, more anaerobic speed work (repeats, etc.) will do the trick

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017296)

not everyone is nick bare

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017454)

if he wanted to become a twink in service of this, he'd have already done so; as is, 189 at 6' is plenty skinny.

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49018492)

Also I am eating super clean like only salmon and cabbage and broccoli, no processed foods or sugars, no alcohol etc.

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49018539)

may also benefit some from technique work, not sure what your stride looks like but i've gotten great benefit from it

180 goal and progress

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49018835)

OP there are more mile races than you think, go find one near you and pwn souls. Youll def go faster racing other d00ds than trying to push alone

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49016951)

imo Alan Webb gave a lot of shortmos false hope, dude was a real anomaly

https://youtu.be/Uz5JMR22AjM?

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49017445)

First cool "fall" day of the year, ran a 4:53 this morning. Very hard effort.

I spent the last 3+ months being really strict with my diet, and the most important thing was having a high fat "meal" around 1 am. Usually some cottage cheese and natural peanut butter. This helped recovery a ton.

All the elevated cortisol from training means fasted glucose gets too high and causes inflammation. And actually it's very physiologically similar to insulin resistance. Makes it harder for muscles to pull in glucose for repair. I even got a glucose monitor to check levels and it was pretty insane. My fasted glucose would be 149 after a night of sleep, this was without having any sugar in months. Your liver produces it via "gluconeogenesis".

If you are under training stress, short on sleep, or running low on glycogen, hormones like cortisol and adrenaline push the liver to release extra glucose into the blood.

I couldn't do the finger prick thing because my blood pressure is so low not enough blood comes out to be measured. So I had to blade myself like a pro wrestler. Not flame.

I got this tip about fasting glucose from an olympic cycling coach who got banned by USADA for doping iirc. Now I genuinely think it's not age slowing athletes down as much as poor blood. I am never going to run again. This shit is not healthy.

(http://www.autoadmit.com/thread.php?thread_id=5737757&forum_id=2#49275347)