Running · Test
1200 M TIME TRIAL
Warm-up, 1200 m all-out, cool-down
WHAT IT TRAINS
It measures middle-distance fitness and rehearses racing — pacing, the middle lap and the finish.
WHO IT'S FOR
Milers and 1500 m runners before a race block.
HOW TO DO IT
- 01Warm up 20 minutes with drills and strides.
- 02Run 1200 m all-out, evenly paced.
- 03Cool down 15 minutes.
SCALED VERSION
800 m time trial.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING
1200 m Time Trial
Warm-up, 1200 m all-out, cool-down · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/1200m-time-trial
WARMUP20 min
easy
INTERVAL20 sec
stride
RECOVERY40 sec
walk
INTERVAL1.2 km
time trial all-out, even pace
COOLDOWN15 min
easy
RELATED WORKOUTS
- RunningSpeedDifficulty 4 of 5 — Very hard
4 × 800 Mile Sharpener
4 × 800 m, ~6 min rest — two controlled, two near mile pace
1 h 10 - RunningSpeedDifficulty 5 of 5 — Elite
4 × (400–600–200) Sets
4 sets: 400 fast · 90 s · 600 fast · 60 s · 200 very fast · 4–5 min
1 h 10
NOT HERE? DESCRIBE IT.
Type any session the way you'd tell a training partner — Forge turns it into a Garmin workout in seconds, and your coach can plan the weeks around it.
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