Speed work is an essential component for runners aspiring to break the elusive five-minute mile barrier. It involves structured training sessions designed to improve speed, stamina, and overall performance.

Begin with interval training, which consists of short bursts of intense running followed by recovery periods. For example, you might sprint 400 metres at a pace faster than your goal mile time, then jog or walk for a few minutes to recover. This not only conditions your muscles but also enhances your cardiovascular system, allowing you to maintain a higher pace for longer durations.

Incorporating tempo runs into your weekly routine is also crucial. These runs should be at a pace you can sustain for about an hour, typically around 10 to 15 seconds slower than your target mile pace. This effort helps to increase your lactate threshold, enabling you to run faster before fatigue sets in.

Finally, don’t underestimate the power of strength training. Building leg strength through exercises like squats and lunges will improve your power and efficiency, translating to quicker strides on the track. Remember, consistency is key; regular speed work will gradually shift your speed and bring you closer to that coveted sub-five-minute mile.