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In 2024, I stood on 5th Avenue as Josh Kerr stormed down Manhattan’s most famous stretch of pavement, breaking the New Balance 5th Avenue Mile course record in 3:47.9. The crowd was electric, and I left that day inspired to return not just as a spectator, but as a runner. Since its debut in 1981, the 5th Avenue Mile has been a showcase of speed, attracting Olympians, world champions, and everyday athletes all chasing their best over a single, iconic mile.
A year later, I was on the start line myself, with a simple goal: break five minutes. Much like the three-hour barrier in the marathon, the sub-five mile carries a mythical weight. It’s considered an elite benchmark and accomplishment for recreational runners, even though it’s pedestrian by the standards of pros or top high schoolers. Having only taken up running in recent years, I wanted to see if I could put myself in that company.
The challenge was that I hadn’t raced a timed mile since high school. Rediscovering how to run it meant retraining both body and mindset. For three months, I poured myself into a focused block of training: long, steady runs to build endurance paired with frequent, fast track sessions to hone speed. It was expectedly grueling, but also a fun new challenge to chase after such a specific time.
To get there, I leaned heavily on the right gear. I had daily trainers to carry me through easy miles and carbon-plated speed shoes for my interval work. A reliable watch kept me honest on pacing. Recovery tools became essential in staying healthy through the grind. Piece by piece, the gear that supported my training ultimately allowed me to toe the line with real confidence. And when the gun went off, everything came together – somehow, I managed to cross the line in 4:50, smashing my objective in more seconds than I could have anticipated.
I chalk up my performance on that Sunday in September to the right preparation, and the gear that got me through it. Here’s everything I used to help chase down the mythical five minutes in the New Balance 5th Avenue Mile.
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My Training Gear
Through long easy runs and twice weekly track days, I relied on a handful of trustworthy running companions to get me prepared for the race. Most of my training weeks looked something like this:
- Day 1: Easy run
- Day 2: Track day
- Day 3: Easy run
- Day 4: Track day
- Day 5: Easy run
- Day 6: Long run
- Day 7: Rest
My easy runs were kept easy, usually between 5-8 miles. On the track, the work was sharper: 3 to 4 miles of intervals, with staples like 8x800s, 16x400s, or combinations such as 4x800 followed by 8x400. Every month, I also tested myself on the track with a timed mile to gauge progress. Long runs stretched anywhere from 10-20 miles, pushed at a “comfortably hard” pace that built strength and endurance.
Of course, training blocks rarely go perfectly. Over three months, life inevitably got in the way – a missed track day here, a week of travel there, even a minor injury to manage. The key wasn’t perfection, but adaptation. I adjusted when needed, listened to my body, and focused on steady forward momentum rather than stressing about the setbacks. Progress isn’t linear, but if you’re consistent, your body usually knows when you’re heading in the right direction.
Through all my training, here’s the gear that I kept coming back to:
My Daily Trainers
A lot has been said about the FC Rebel V5. It’s come to be a unanimously great training shoe for daily runs. It carries a sleek upper, smooth ride, and sturdy underfoot, delivering a nice blend of bounce and comfort. For someone logging 25–30 relaxed miles a week, it’s the kind of shoe that disappears on your foot in the best way possible: light enough to keep runs fun, cushioned enough to keep legs fresh, and versatile enough that you don’t have to overthink whether it’s the right pick when you lace up.
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My Track Shoes
I’ve been enjoying the Asics Metaspeed Edge series ever since I got my hands on a special Paris Olympics edition of the shoe in early 2024. They overindex on two of my favorite qualities in a speed shoe: exceptionally light and very bouncy. It’s hard to overstate just how light these shoes feel on-foot until you try them for yourself. That, combined with the massive stack height and propulsive Flytefoam Turbo Plus foam in the midsole, have made this shoe an absolute blast to do my hard efforts in.
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My Long Run Companion
Most of my training block for the 5th Avenue Mile was done during the months of June, July, and August in New York City heat. So, if I was ever doing anything over 8-10 miles, I grabbed a hydration vest to keep me fueled and hydrated. This one from Salomon is admittedly pricey, but I have yet to find a cheaper alternative that fits me better. Zero bounce when running, ample storage for gels/phone/keys/whatever, and two 500ml soft flasks. I don’t particularly like running with a vest (who does?), but if I’m going to, I’ll grab this one.
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My Trusty Watch
I once went out for a morning run without my watch since I had forgotten to charge it overnight…and I’ll admit, it felt like I was running naked. While yes, there is something nice about running without using any type of technology, I’d be lying if I said I don’t rely on my Garmin for every run I do. It’s my most trusted running companion that keeps me honest on everything from pacing and cadence to heart rate zones and predicted race times. I’ve convinced many of my friends, who were running multiple times a week without a watch, to get a Garmin. And now they’d tell you they can never go back.
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My Morning Fuel
When I wake up early for a run, I try to make my morning routine as effortless as possible. The night before, I lay out my clothes, set my shoes by the door, and mix a bottle of G.1.M Sport+ to chill in the fridge. That way, when my alarm goes off, I can move on autopilot straight out the door. For pre-run fuel, I look for two things: caffeine and a quick hit of carbs. Before discovering G.1.M Sport+ — which delivers 20g of carbs, 350mg of sodium, and 150mg of caffeine – I’d usually reach for a cup of coffee and a stroopwafel. Both work, but G.1.M Sport+ just makes my morning routine that much more simple and saves me a few extra minutes of sleep in the morning.
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My Race Day Gear
After three months of early mornings and grueling track days in the summer heat, race day was finally here. The weather didn’t exactly cooperate – mist hung in the air, the pavement slick from steady rain – but at least the cool temperatures worked in my favor. At home, I stuck to my simple pre-race routine, then I laced up and pulled on the latest and greatest from New Balance. As the event’s title sponsor, they outfitted me in their top-tier apparel and carbon-plated racing shoes for the day, giving me the chance to see how their fastest kit would perform over one very fast mile.
The Shorts
These split shorts give you that “nothing-but-me-and-open-road” feeling. The fabric is whisper-light yet still manages to feel sturdy, the inner is made from an ultra-comfortable woven linter that eliminates chafing, and its four-way stretch gives you effortless freedom through every stride. They are perfect for the mile, 5K, or 10K – though because they’re so minimal (scant storage), I wouldn’t wear them for anything longer.
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The Shirt
On race day, you want a shirt that makes you feel fast, and that’s exactly what the Ultra Light Singlet did for me. It has a barely-there feel, made for comfort and speed. Its cut is optimized for airflow and movement, letting your arms swing freely and your skin breathe even when you’re grimacing in pain as you sprint out that last 100m. And the seams are minimal and soft, avoiding the kind of chafe that ruins a hard effort. In short, it’s a singlet that gives you confidence more than coverage – reminding you that on race day, less is often more.
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The Shoes
Nothing gets you feeling more prepared for a race than lacing up a new pair of supershoes. I’ve always found New Balance’s race day shoe to be the most comfortable amongst its peers, and this year’s edition of the FuelCell SuperComp Elite is no different. The v5 has a snappy yet sturdy feel thanks to its FuelCell midsole foam made of 100% PEBA. What surprised me most, though, was the outsole: the new compound grips far better than past versions, a difference I felt immediately on a wet, rainy race day. Over the course of the 5th Avenue Mile, the shoe became exactly what it’s designed to be: a purpose-built missile that let me lean forward, trust every step, and empty the tank knowing my footwear was working as hard as I was.
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At the end of the day, chasing down a goal like the sub-five mile is about so much more than the stopwatch. The training itself becomes the reward – all those early mornings, track sessions, and long runs stacking up into a moment where the work truly pays off. Sharing that journey with training partners and friends adds another layer of joy; the camaraderie in workouts makes the grind lighter, and on race day, seeing familiar faces transforms the event into a celebration instead of a solo test.
While no pair of shoes or singlet can do the work for you, the right gear can absolutely shape how you train, how you race, and ultimately how you perform. When it all comes together, you realize the mile isn’t just about covering 5,280 feet as fast as possible, but about everything you poured into getting there.
