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 reaching 80,000 subscribers—a playful twist on the beer mile that doubles as solid entertainment. The video covers everything, but if you want the quick version to start trying it, keep reading.

Key Points

• Concept: You’re running a mile split into four 400m laps, but with each lap you drink about half a pint (≈250ml) of a different beverage right at the start.
• Goal: It’s a mix of speed challenge and stomach tolerance test, all in the name of fun and hitting a channel milestone.
• Personal Benchmark: Ben runs a normal mile in 4:36, but throw in the beverages and he slowed down to 8:40—proof that carrying extra liquid weight really impacts your pace.
• Practical Tip: Use this as an occasional fun test of mental grit and hydration strategy, not as a core training session. Feel free to reduce drink amounts or swap in water and other lighter options if you want something less intense.

Workout Example

1. Warm‑up: Easy jog and dynamic stretches (5‑10 min).
2. Lap 1: Drink about half a pint of fizzy soda (Coca-Cola works), then run the 400m as fast as you can.
3. Lap 2: Start lap two with half a pint of chocolate milk, then sprint the 400m.
4. Lap 3: Down half a pint of non-alcoholic beer, then run the third 400m.
5. Lap 4: Finish with half a pint of whatever sounds good—water, juice, an electrolyte drink—then complete the final 400m.
6. Cool‑down: Easy jog or walk for 5 min, then stretch.

Pick drinks that suit your stomach. You can swap any of them for water, an electrolyte drink, or a flavored sports drink if needed.

Closing Note

Try this one out at your next track session for the challenge and the laugh, then adjust the drinks and effort level to match your current fitness. The Pacing app makes it simple to customize intervals and speeds for whatever training goal you’re targeting. Stay safe, have fun, and keep hunting for those PRs! 🚀

References

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