Running · Speed
1600-1200-800-400 SETS
2 sets of 1600 · 1200 · 800 · 400, faster down the set
WHAT IT TRAINS
5K and 10K race rhythm with a fast finish — twice.
WHO IT'S FOR
Advanced 5K–10K runners.
HOW TO DO IT
- 01Warm up 20 minutes with strides.
- 021600 at 10K effort, 1200 at 5K effort, 800 at 3K effort, 400 at mile effort — jog 2 minutes between.
- 03Jog 5 minutes, then repeat the set.
- 04Cool down 10–15 minutes.
SCALED VERSION
One set only.
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
1600-1200-800-400 Sets
2 sets of 1600 · 1200 · 800 · 400, faster down the set · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/1600-1200-800-400-sets
WARMUP20 min
Easy with strides
INTERVAL1.6 km
10K effort
RECOVERY2 min
Jog
INTERVAL1.2 km
5K effort
RECOVERY2 min
Jog
INTERVAL800 m
3K effort
RECOVERY2 min
Jog
INTERVAL400 m
Mile effort
RECOVERY5 min
Easy jog
INTERVAL1.6 km
10K effort
RECOVERY2 min
Jog
INTERVAL1.2 km
5K effort
RECOVERY2 min
Jog
INTERVAL800 m
3K effort
RECOVERY2 min
Jog
INTERVAL400 m
Mile effort
COOLDOWN12 min
Easy
RELATED WORKOUTS
- RunningSpeedDifficulty 5 of 5 — Elite
Mo Farah Descending Ladder
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster
1 h 25Inspired by Mo Farah - RunningRace-specificDifficulty 5 of 5 — Elite
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
1 h 20Inspired by Ron Warhurst - RunningVO2maxDifficulty 4 of 5 — Very hard
3 × 1600 at 5K Pace
3 × 1600 m at 5K effort, 2–3 min jog
55 min
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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