Running a Faster Mile in 30 Days - NEW PR!!! 

There’s so many fake and clickbaity “30 day improvement” videos. Yours is real, and it was cool to see you come back and get it in the end, thanks for the inspiration!

one of the issues is that you had increased your mileage and staued aroud there a month is not long enough for your body to adapt and it would still be fatigued from the training. Often, athletes will taper towards the end of their seasons, meaning they will decrease their mileage and workout volume. 5x1k is too much to be doing 2 days out from a bug effort. If you want to find more speed 200s and 400s with more rest faster paces and less reps are the go to. If I were you I wouldve taken about 5 days after the 30 days to decrease mileage do one day of relatively easy speed work and rest up

You definitely have the potential to go faster. I ran around the same time 2 years ago in high school, but could never really lock in to go even faster, never felt like my aerobic capacity was aligned with my legs. Maybe you could try a pacer if you ever wanted to try this again? Or switch up routine?

What highschool wouldn't take you for a 5:20 mile? that's insane for a beginner

Nice video brother. I’ve also bailed out on a race half way to go because I bit off more than I can chew. I was on pace for sub 16 for a 5k but I was falling horribly off pace after 6 laps and I dnf’d. However, 2 weeks later I came back and smashed my goal. It’s important to not get discouraged when things don’t go according to plan because consistency trumps everything. 🤙🏼

Great job! Really enjoyed the video!

Amazing video! you really put a lot of work into it and in your training!! Thanks for posting this!

Yes! This was inspiring!

nice job man really consitant on that form

Great video & fantastic editing :) Congrats on the new PR!

Happy to see that you got a new Personal Record (PR)!!

Yo, totally gonna try starting Monday! I'll update u when it's completed

It's so inspiring to see you bro .. ❤

This is a great quality video!

as a 1600m runner myself (4:29) this video is amazing!!! keep it up brother

Good work... You did say at the beginning that you felt you had more in the tank.

this channel is way to underrated

great video, look forward you to producing more of this similar content when you have the bandwidth

How does this guy only have 348 subscribers?!

Love from Latvia:)

Awesome vid

Solid program.. that 5x1k Thursday would trash my legs though for TT Sunday.😮

nice video! good day and bad day really matters. I also got bad weather (super windy) and trying to do a time trial, also like in your video I went track 3 times and first time they had game so I went back, second time I started warmup but was interrupted because they started another game, and I asked when will game end they say 8pm. So I had to do the time trial at 10pm and was totally exhausted at 1/3 of the trial and didn't get a PR.

Wow you make me want to start running again

Hey man! I think it’s pretty cool that you’re still responding to people commenting even years after the vid came out. Hope you’re doing well!. If you don’t mind though I have a question I want to ask you. You seem more like a middle distance guy to me but do you have any advice for running the 2-mile? Right now my pr is 5:20 for the mile and 12:00 flat for the 2-mile that I ran for the first time last week. Honestly I kind of held back because I had to run both events in the same day and I wanted to save something for the mile. Realistically right now I can probably run an 11:40. I’m just asking for any general advice or tips you may have for me to better perform and cut down on my time. Anything will help especially since my race is like 2 days from now but I’m only doing the 2 mile event, not the mile. Thanks again.

Nice video! Did you consider tapering (taking a week or so off from hard training) before your final mile test? I think that time for your legs to recover would have led you to a much faster final mile time.

that sound you make at 11:38 , i make it so often on my super hard efforts (5k, mile)

Amazing work bro, I’m a 10th grader who ran 4:45 tho the issue is I’m not good at splits when running fast, any watches you would recommend for timing?

Only amateurs can break their PR easily on such a short period of time. It only proves that your form is solid. Thank you for this honest video!

My age graded times put me in the low 70% bracket. That being said, I’m reminded those times are in the 99th percentile of the general population 👍

For your long runs of 6 miles what was the pace for each mile? And what was the pace of the 4 mile days

good vid

i began training jun 02 but im already losing motivation. i need help

my mile is 9 mins after falling and hurting my leg on my 1st lap of 4. I bet I could get a 6 minute mile lol edit: you got a new sub

What are strides,written after cooldown at 3:12

I think you went out to hard but overall great job 👍

Only 3 sec in month...?

what do you think your 800m time is?

Why didn’t y’all take a couple more rest days to have completely fresh legs for the final mile attempt…

Dude you can definitely run a sub 4:40 mile

I just broke 5 as an 8th grader

Why Tf didn’t your high school team take you starting at 5:20, i didn’t even break 6 my first mile race halfway through my first high school season and by senior year i had 3 school records and had made a state final and am going to run in college next year. tryouts are dumb as hell in high school, all high schools should just take everyone, and then coaches can see where people shape out by the end of season and then choose who you are putting in races. In high school there are way too many people who have not had enough running experience to even run a decent try out time but could be really good in a couple years.

So ,no progress ? Just 1 better day ?

You are going out way too hard, and each lap is getting progressively slower. You need to flip the race on its head. Your first lap needs to be the slowest... relax get your breathing regular and deep and feel smooth ..... just aim to follow through on the second .... third, just set yourself up for that 66 second last lap.

honestly if I had to guess I'd say you did strides too often and burnt yourself out. try a couple of taper weeks back at your maintenance mileage, and I'd say do two weeks of speed building, then taper and try again.

First mile he ran 4:57, that’s pretty good.

This just came up on my feed, quality improvement - curious what you could hit now 📉