How can i do this exercise?

Question

i want to know how can i improve this exercise. i want to get a 5 min mile and what im doing is running fast and then jogging. i run fast for about 30 seconds and jog for about 30 seconds. can i improve it to like 1 min fast run and 1 min jog. what pace should i run the fast run?

Answer 1

For mile training you are not running long enough.

You should be running fast for 1:15, not 30 seconds.

A 5 minute mile pace would be 1:15 for each lap so if you can run 400 in 75 seconds then that is getting your body used to running at that pace.

You probably need to do repeats on the track; 400, 800, or 1200s.

You can adjust the number, pace, and recovery.  

Answer 2

for my track team we run what we call speed ups and they seem kinda like what you run. however. we do that just as a warm up. we would run about 100 yds. as fast as we could as well as pushing all our power and than jog about 100 yds. and we would repeat it for about a mile. if this is the only exercise you are going to be doing you should probly run the 1 min fast and 1 min jog for about 3-4 miles. however if you are going to run more than that you should only run about a mile of speed ups than a mile or two everyday or atleast every other day and you should reach your goal of a 5 min mile. =) good luck