Shervin's Mile Breaker
Workout - Shervin's Mile Breaker
- 10min @ 9'45''/mi
- 3 lots of:
- 600m @ 8'00''/mi
- 2min rest
- 4 lots of:
- 200m @ 7'30''/mi
- 1min 30s rest
- 200m @ 5'30''/mi
- 10min @ 10'30''/mi
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Intro
A breakdown of “I Trained 6 Weeks to Run a Sub-5 Minute Mile. This Happened” by Shervin Shares. The video’s worth watching. We’re summarizing the takeaways so you can test the workout immediately. Catch the full video for complete context.
Key points
- Training structure: most weeks have two (occasionally three) track sessions, focused on short interval work (400 m, 800 m, 200 m) at speeds faster than race goal (targeting ~5:30 min/mile initially, working toward sub-5).
- Coach and tech: Coach Parker designs workouts in TrainingPeaks, synced to a Garmin device. Exact control over repeat distances, target speeds, and recovery time.
- Recovery: 8-9 hours nightly sleep, 3-4 weekly sauna sessions, ice baths three times a week, daily zone-2 cycling, daily mobility and self-myofascial release, plus a “firefly” recovery tool.
- Pacing tips: use the first 200-400 m to find your target speed, then lock it in for the remaining reps. Run with a partner or coach to hold pace. Log sessions to spot fatigue patterns.
- Community and mental: running faster feels more natural with teammates. Structured warm-ups, breathing work, and pre-workout breathing drills matter. Listen to your body to avoid burnout.
Workout example
Week 3, speed session (10 × 200 m)
- Warm-up: 10-minute easy run plus dynamic movement prep.
- Main set: 10 × 200 m repeats at ~90-95% intensity (roughly 27-30 s per 200 m).
- Rest: 200 m walk or gentle jog between reps.
- Cool-down: 5-minute recovery jog, then roll and stretch.
Alternate session (3 × 600 m + 4 × 200 m + 1 × 200 m)
- 3 × 600 m @ ~30-33 s per 200 m chunk, 2 min recovery.
- 4 × 200 m @ ~27-30 s, 2 min recovery.
- End with a fast 200 m targeting sub-30 s.
Closing note
Try these track repeats. Scale the speeds to your current level using the Pacing app, and don’t skip sleep, recovery protocols, and training partners. Go after the sub-5-minute mile (or your own target).