RunSpeed
1600-1200-800-400 Sets
2 sets of 1600 · 1200 · 800 · 400, faster down the set
- ≈1h24
- ≈34:38
- EliteDifficulty 5 of 5 — Elite
What we typed
Warm up 20 min easy with strides. 1600 m at 10K effort, 2 min jog, 1200 m at 5K effort, 2 min jog, 800 m at 3K effort, 2 min jog, 400 m at mile effort. 5 min easy jog. 1600 m at 10K effort, 2 min jog, 1200 m at 5K effort, 2 min jog, 800 m at 3K effort, 2 min jog, 400 m at mile effort. Cool down 12 min easy.
Fit File Forge built the steps below from these words — the same steps your watch gets.
Describe your ownThe session
Warm up
Easy with strides
Rep
10K effort
Jog
Rep
5K effort
Jog
Rep
3K effort
Jog
Rep
Mile effort
Jog
Rep
10K effort
Jog
Rep
5K effort
Jog
Rep
3K effort
Jog
Rep
Mile effort
Cool down
Easy
Targets
Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.
- 10K effort
- 5K effort
- 3K effort
- Mile effort
About this session
What it trains
5K and 10K race rhythm with a fast finish — twice.
Who it's for
Advanced 5K–10K runners.
I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.
Related workouts
Mo Farah Descending Ladder
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
3 × 1600 at 5K Pace
3 × 1600 m at 5K effort, 2–3 min jog
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