I Trained 6 Weeks to Run a Sub-5 Minute Mile. This Happened - Shervin Shares

Aug 13, 2025

Intro

This is a quick summary of “I Trained 6 Weeks to Run a Sub-5 Minute Mile. This Happened” from Shervin Shares. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Training structure: Two (sometimes three) track‑focused sessions per week, built around short interval repeats (400 m, 800 m, 200 m) at paces faster than race pace (target ~5:30 min/mile during early weeks, progressing toward sub‑5‑minute pace).
Coach & tech: Coach Parker writes workouts in TrainingPeaks, which sync to a Garmin watch, allowing precise control of interval length, target pace, and rest intervals.
Recovery: 8‑9 h sleep, 3‑4 weekly sauna sessions, 3 × week ice baths, daily zone‑2 bike work, daily stretching/foam‑rolling, and a “firefly” recovery device.
Pacing tips: Use the first 200‑400 m of a workout to gauge target speed, then hold it for the rest of the set; run with a friend or coach to maintain pace; keep a training journal to monitor fatigue.
Community & mental: Running with friends makes fast paces feel easier; consistent warm‑up, breathing drills, and lung‑warming are essential; listen to your body to avoid over‑training.

Workout Example

Week 3 – Speed Session (10 × 200 m)

Warm‑up: 10‑minute easy jog + dynamic stretches.
Main set: 10 × 200 m repeats at ~90‑95 % effort (≈27‑30 s per 200 m).
Rest: 200 m walk (or light jog) between each repeat.
Cool‑down: 5‑minute easy jog, foam‑roll, and stretch.

Alternate Session (3 × 600 m + 4 × 200 m + 1 × 200 m)

3 × 600 m @ ~30‑33 s per 200 m segment, 2 min rest.
4 × 200 m @ ~27‑30 s, 2 min rest.
Finish with a fast 200 m aiming for sub‑30 s.

Closing Note

Give these track intervals a try—adjust the paces to match your own fitness level using the Pacing app, and remember to prioritize sleep, recovery, and community support. You’ve got the tools, now go chase that sub‑5‑minute mile (or whatever goal you set) and enjoy the journey!