Collection

Legendary Running Workouts

Running sessions that carry a famous name: Yasso 800s, Deek's quarters, Pre's 30/40s, Bannister's 10 × 400, The Michigan, the Mona fartlek and two sessions after Emil Zátopek's 400s. Each page tells where the name comes from and cites its source. The original paces were elite — run them by effort.

8 workoutsRunningFree

The sessions

RunRace-specificDifficulty 5 of 5 — Elite
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
Run≈1h23Inspired by Ron Warhurst
RunFartlekDifficulty 3 of 5 — Hard
Mona Fartlek
2×90 s · 4×60 s · 4×30 s · 4×15 s hard, equal floats — 20 min
Run47 minInspired by Steve Moneghetti
RunRace-specificDifficulty 3 of 5 — Hard
Yasso 800s
Up to 10 × 800 m, equal-time jog recovery
Run≈1h35Inspired by Bart Yasso
RunVO2maxDifficulty 4 of 5 — Very hard
Deek's Quarters
8 × 400 m at 3K–5K effort, 200 m fast float
Run≈50 minInspired by Rob de Castella
RunSpeedDifficulty 4 of 5 — Very hard
Pre's 30/40s
Continuous 200 m fast / 200 m float, about 3 miles
Run≈51 minInspired by Steve Prefontaine
RunSpeedDifficulty 4 of 5 — Very hard
Bannister's 10 × 400
10 × 400 m at mile effort, ~2 min recovery
Run≈1h06Inspired by Roger Bannister
RunVO2maxEliteDifficulty 5 of 5 — Elite
Zátopek 40 × 400
40 × 400 m at 5K–10K effort, 200 m jog
Run≈2h20Inspired by Emil Zátopek
RunVO2maxDifficulty 4 of 5 — Very hard
The Zátopek 400s Day (Scaled)
A historical curiosity, scaled: 3 × 10 × 400 m
Run≈2h01Inspired by Emil Zátopek

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