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RunSpeed

4 × (400–600–200) Sets

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

Time
≈1h21
Hard
≈20:47
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite

What we typed

Warm up 20 min easy with strides. 4 sets, each: 400 m at 1500 m effort, 90 s rest, 600 m at 1500 m effort, 60 s rest, 200 m very fast, then 4 min 30 s rest between sets. Cool down 12 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

8 steps

Warm up

Easy with strides.

20 minZ2
4×400 m

Rep

1500 m effort.

400 mZ4

Rest

1m 30sZ1

Rep

1500 m effort.

600 mZ4

Rest

1 minZ1

Rep

Very fast.

200 mZ4

Rest

Between sets.

4m 30sZ1

Cool down

Easy.

12 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

1500 m effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

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

Build the scaled version in Forge

About this session

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.

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.

Dave F.Marathon athlete

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.