Running · Race-specific
6-5-4-3-2-1K CUTDOWN
6·5·4·3·2·1 km, each faster, 1 km moderate between
Elite session. As written this is for very experienced, high-volume athletes. Most people should start with the scaled version below.
THE STORY
A descending, progressively faster marathon session in the style of Italian-school marathon training. We couldn't find a source tying this exact ladder to a named coach, so we describe it by structure only.
WHAT IT TRAINS
Running faster as fatigue builds — marathon effort at the start, near 10K effort by the last kilometre.
WHO IT'S FOR
Experienced marathoners and half-marathoners. Scaled version recommended for most.
HOW TO DO IT
- 01Warm up 15–20 minutes easy.
- 026 km at marathon effort, 1 km moderate.
- 035 km slightly faster, 1 km moderate. 4 km faster again, 1 km moderate.
- 043 km at half-marathon effort, 1 km moderate. 2 km faster, 1 km moderate. 1 km at about 10K effort.
- 05Cool down 10 minutes.
SCALED VERSION
3-2-1 km (each faster) with 1 km moderate 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
6-5-4-3-2-1K Cutdown
6·5·4·3·2·1 km, each faster, 1 km moderate between · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/6-5-4-3-2-1k-cutdown
WARMUP15 min
easy
ACTIVE6.0 km
marathon effort
RECOVERY1.0 km
moderate
ACTIVE5.0 km
slightly faster
RECOVERY1.0 km
moderate
ACTIVE4.0 km
faster again
RECOVERY1.0 km
moderate
ACTIVE3.0 km
half-marathon effort
RECOVERY1.0 km
moderate
ACTIVE2.0 km
faster
RECOVERY1.0 km
moderate
ACTIVE1.0 km
10K effort
COOLDOWN10 min
easy
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Mo Farah Descending Ladder
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster
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Canova Alternating Kilometres
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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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