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In this episode, I break down how to run a sub-6 minute mile—even if you're not a "runner." This framework is built for the well-rounded athlete: strong in the gym, fast on the track, and still fitting training into a busy life. I've used this exact system to hit sub-6 consistently, and I've coached countless others to do the same, all without training for hours a day.

💡 Key Takeaways:

You don't need marathon-level mileage—just smart, targeted conditioning.
Use the three energy systems: Gain (short bursts), Pain (intense efforts), and Sustain (longer intervals).
Interval training is the fastest way to improve mile time when you're limited on time.
Consistency across intervals matters more than volume—stop when your performance drops.
Combine this with bodyweight strength work (like my pull-up program) for a complete, efficient system.

📌 Example Protocols:

Gain: 30s on, 90s off — start with 5 intervals, build up while maintaining consistency.
Pain: 2m on, 4m off — very hard efforts, 5–10 intervals max.
Sustain: 5m on, 5m off — 3–5 intervals at aerobic threshold or Zone 2.

⏱️ Chapters:

00:00 Who This Is For (Well-Rounded Athletes)
01:05 Why a Sub-6 Mile Matters
02:00 The Simplicity of Energy System Training
03:15 Gain Workouts (Explosiveness & Power)
04:30 Pain Workouts (The Hard Stuff No One Trains)
06:00 Sustain Workouts (Aerobic & Threshold)
07:25 Putting It All Together in a Week
08:20 Why Fitness Fuels Every Part of Life

Connect with me: Instagram: https://www.instagram.com/jerred.moon/ My site: https://better.biz Get my book: https://bit.ly/killingcomfort

#sub6mile #intervaltraining #conditioning #wellroundedathlete #tryharder