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RunSpeed

4 × 800 Mile Sharpener

4 × 800 m, ~6 min rest — two controlled, two near mile pace

Time
≈1h10
Hard
≈13:51
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

Warm up 20 min easy with strides. 2 × (800 m controlled at 3K effort, 6 min rest). 2 × (800 m near mile effort, 6 min rest). 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

6 steps

Warm up

Easy with strides.

20 minZ2
2×800 m

Rep

Controlled at 3K effort.

800 mZ4

Rest

6 minZ1
2×800 m

Rep

Near mile effort.

800 mZ4

Rest

6 minZ1

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.

3K effort
Mile 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

3 × 800 m at 3K–5K effort with 4 minutes' rest.

Build the scaled version in Forge

About this session

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.

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.