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Running · VO2max

DEEK'S QUARTERS

8 × 400 m at 3K–5K effort, 200 m fast float

Time · 55 minDifficulty · Difficulty 4 of 5 — Very hardVery hardInspired by · Rob de Castella

THE STORY

Made popular by former marathon world-record holder Rob de Castella ('Deek'): eight 400 m repeats, each followed by a brisk 200 m float rather than a rest.

Sources

  1. Deek's Quarters Workout Will Whip You Into Speed-Shape Fast — Outside Run, 2021

WHAT IT TRAINS

VO2max and the ability to recover while still moving quickly — the heart rate never really drops.

WHO IT'S FOR

5K to marathon runners who can already handle standard 400 m reps with jog recoveries.

HOW TO DO IT

  1. 01Warm up 15 minutes easy with strides.
  2. 028 × 400 m at 3K–5K effort.
  3. 03After each 400, float 200 m at a steady, controlled pace — quicker than a jog.
  4. 04Cool down 10–15 minutes.

SCALED VERSION

Jog the 200 m recoveries, or take the 400s at 10K effort.

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

Deek's Quarters

8 × 400 m at 3K–5K effort, 200 m fast float · Inspired by Rob de Castella. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/deeks-quarters

WARMUP15 min

easy

8×Repeat

INTERVAL400 m

3K–5K effort

RECOVERY200 m

float at a steady controlled pace, not a jog

COOLDOWN12 min

easy

RELATED WORKOUTS

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  • RunningSpeedDifficulty 4 of 5 — Very hard

    Pre's 30/40s

    Continuous 200 m fast / 200 m float, about 3 miles

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