Running · Speed
4 × 800 MILE SHARPENER
4 × 800 m, ~6 min rest — two controlled, two near mile pace
WHAT IT TRAINS
Quality over quantity: near-race speed with full recoveries so the last reps can be genuinely fast.
WHO IT'S FOR
Milers and 5K runners sharpening for a race.
HOW TO DO IT
- 01Warm up 20 minutes with strides.
- 02800 m controlled (3K effort), rest 6 minutes. Repeat once.
- 03800 m near mile effort, rest 6 minutes. Repeat once.
- 04Cool down 10–15 minutes.
SCALED VERSION
3 × 800 m at 3K–5K effort with 4 minutes' rest.
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 × 800 Mile Sharpener
4 × 800 m, ~6 min rest — two controlled, two near mile pace · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/4x800-mile-sharpener
WARMUP20 min
Easy with strides.
INTERVAL800 m
Controlled at 3K effort.
REST6 min
INTERVAL800 m
Near mile effort.
REST6 min
COOLDOWN12 min
Easy.
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Bannister's 10 × 400
10 × 400 m at mile effort, ~2 min recovery
55 minInspired by Roger Bannister
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