To be able to run a mile under 5 minutes would be a remarkable feat and demonstration of fitness. Not very many people can say they have ever done that. Some track workouts to work up to this are: - 6x400m with 1:00 rests - Arizona State Circuit Workout: 1st lap is 100 jog, 100 sprint, 100 jog, 100 sprint. The 2nd lap is 200 jog, 200 sprint. The 3rd lap is the same as 2nd, and the 4th lap the same as the 1st. Then you jog two laps and repeat. - 8x400m @1:15 with 200m jog rest and the 400m at mile pace - 6-8x600m with 2:00rest (lower rest if possible) Note: 400m time should be 1:00 before ready to sub5 @ironnoon