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Running · Speed

4 × (400–600–200) SETS

4 sets: 400 fast · 90 s · 600 fast · 60 s · 200 very fast · 4–5 min

Time · 1 h 10Difficulty · Difficulty 5 of 5 — EliteElite

WHAT IT TRAINS

1500 m race craft: running fast, then faster, then finishing — with incomplete recovery.

WHO IT'S FOR

Competitive 800 m–5K runners in race season.

HOW TO DO IT

  1. 01Warm up 20 minutes with drills and strides.
  2. 02400 m at 1500 m effort, rest 90 seconds.
  3. 03600 m at 1500 m effort, rest 60 seconds.
  4. 04200 m very fast (faster than mile effort). Rest 4–5 minutes and repeat for 4 sets.
  5. 05Cool down 10–15 minutes.

SCALED VERSION

2–3 sets at mile-to-3K effort with a full 5 minutes between.

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

4 × (400–600–200) Sets

4 sets: 400 fast · 90 s · 600 fast · 60 s · 200 very fast · 4–5 min · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/400-600-200-sets

WARMUP20 min

Easy with strides.

4×Repeat

INTERVAL400 m

1500 m effort.

REST1m 30s

INTERVAL600 m

1500 m effort.

REST1 min

INTERVAL200 m

Very fast.

REST4m 30s

Between sets.

COOLDOWN12 min

Easy.

RELATED WORKOUTS

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