The Twisted Mile Challenge

Workout - The Twisted Mile Challenge

• 10min @ 6'00''/km
• 4 lots of:
  • 400m @ 3'20''/km
  • 30s rest
• 10min @ 6'00''/km

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Intro

Ben Parkes released this workout to celebrate 80,000 subscribers, a playful twist on the beer mile. The full video has everything. Here’s the quick version.

Key points

• Concept: a mile split into four 400 m laps, but you drink about half a pint (around 250 ml) of a different beverage at the start of each lap.
• Goal: speed challenge plus stomach tolerance test, in the name of fun.
• Benchmark: Ben runs a normal mile in 4:36. With the drinks, he slowed to 8:40.
• Use this as an occasional fun test, not core training. Reduce drink amounts or swap in water and lighter options if you want something less intense.

Workout example

1. Warm-up: easy jog and dynamic stretches (5 to 10 min).
2. Lap 1: half a pint of fizzy soda (Coca-Cola works), then run the 400 m as fast as you can.
3. Lap 2: half a pint of chocolate milk, then sprint the 400 m.
4. Lap 3: half a pint of non-alcoholic beer, then run the third 400 m.
5. Lap 4: half a pint of whatever (water, juice, electrolyte drink), then run the final 400 m.
6. Cool-down: easy jog or walk for 5 min, then stretch.

Pick drinks that suit your stomach. Swap any for water, electrolyte, or sports drink.

Closing note

Try this at your next track session for the laugh. Adjust drinks and effort to your fitness. The Pacing app handles intervals and speeds.

References

• FLAT OUT MILE with a TWIST! 80,000 SUBSCRIBER SPECIAL - PLus HUGE GIVEAWAY!! (thank you everyone!) - YouTube (YouTube Video)