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
Here’s a breakdown of “I Trained 6 Weeks to Run a Sub-5 Minute Mile. This Happened” by Shervin Shares. The video is well worth watching—we’re summarizing the key takeaways so you can test the workout immediately. Don’t miss the full video for complete context and details.
Key Points
- Training structure: Most weeks feature two (occasionally three) track-dedicated sessions, centered on short interval work (400 m, 800 m, 200 m) at speeds exceeding race goal (targeting ~5:30 min/mile initially, advancing toward sub-5-minute pacing).
- Coach & tech: Coach Parker designs workouts via TrainingPeaks, synced to a Garmin device, giving 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 per week, daily zone-2 cycling, daily mobility work and self-myofascial release, plus a “firefly” recovery tool.
- Pacing tips: Use the initial 200–400 m to find your target speed, then lock it in for remaining reps; run with a partner or coach to hold pace; track sessions in a log to spot fatigue patterns.
- Community & mental: Running faster feels more natural with teammates; structured warm-ups, breathing work, and pre-workout breathing drills matter; tune in to how your body feels to prevent 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
Test these track repeats yourself—scale the speeds to your current level using the Pacing app, and don’t forget sleep, recovery protocols, and the value of training partners. You have what you need; now go pursue that sub-5-minute mile (or your own target) and savor the process.