Pre's 30/40s
Continuous 200 m fast / 200 m float, about 3 miles
Collection
Mile & 1500 m Workouts
Sessions for the mile and 1500 m, with real turnover: Bannister's 10 × 400, Pre's 30/40s, Josh Kerr's 500s and 200s and his tempo plus a hard mile, Mo Farah's descending ladder, Norwegian 400s and hill sprints, sharpening sets and a 1200 m time trial. Named sessions cite their source on the page.
The sessions
Bannister's 10 × 400
10 × 400 m at mile effort, ~2 min recovery
Norwegian 25 × 400
25 × 400 m at controlled threshold, 30 s rest
Norwegian 20 × 200 m Hills
20 × 200 m uphill, jog down
4 × (400–600–200) Sets
4 sets: 400 fast · 90 s · 600 fast · 60 s · 200 very fast · 4–5 min
Josh Kerr 5 × 500 + 5 × 200
5 × 500 m at 1500 effort (75 s) · 800 jog · 5 × 200 faster (30 s)
4 × 800 Mile Sharpener
4 × 800 m, ~6 min rest — two controlled, two near mile pace
1200 m Time Trial
Warm-up, 1200 m all-out, cool-down
Josh Kerr 4-Mile Tempo + Hard Mile
4 mi tempo, 3–4 min jog, 1 mi hard
Fast-Finish 800s
6–8 × 800 m, surge the last 200, 2–3 min rest
Mo Farah Descending Ladder
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster
1600-1200-800-400 Sets
2 sets of 1600 · 1200 · 800 · 400, faster down the set
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