Running · Speed
MO FARAH DESCENDING LADDER
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster
THE STORY
Reported as Mo Farah's last major session before the 2015 World Championships: a mile, then 1200, 1000, 800, 600 and 400 m intervals. We describe the structure by effort only.
Sources
- Mo Farah will return to Nike Oregon Project soon — ESPN, 2015
WHAT IT TRAINS
Running faster as the reps get shorter — the whole range from threshold to mile pace in one session.
WHO IT'S FOR
Experienced 5K–10K runners in race season.
HOW TO DO IT
- 01Warm up 20 minutes with strides.
- 021 mile at 10K effort, then 1200 at 5K effort, 1000, 800, 600 and 400 — each a little faster than the last.
- 03Jog about half the rep's time between each.
- 04Cool down 10–15 minutes.
SCALED VERSION
1200 · 800 · 400 with 2–3 minutes' jog.
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
Mo Farah Descending Ladder
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster · Inspired by Mo Farah. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/farah-descending-ladder-session
WARMUP20 min
Easy with strides.
INTERVAL1.6 km
10K effort.
RECOVERY3 min
Jog.
INTERVAL1.2 km
5K effort.
RECOVERY2m 30s
Jog.
INTERVAL1.0 km
Slightly faster.
RECOVERY2 min
Jog.
INTERVAL800 m
Faster.
RECOVERY2 min
Jog.
INTERVAL600 m
3K effort.
RECOVERY1m 30s
Jog.
INTERVAL400 m
Mile effort; fastest of all.
COOLDOWN12 min
Easy.
RELATED WORKOUTS
- RunningSpeedDifficulty 5 of 5 — Elite
1600-1200-800-400 Sets
2 sets of 1600 · 1200 · 800 · 400, faster down the set
1 h 20 - RunningRace-specificDifficulty 5 of 5 — Elite
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
1 h 20Inspired by Ron Warhurst - RunningRace-specificDifficulty 5 of 5 — Elite
6-5-4-3-2-1K Cutdown
6·5·4·3·2·1 km, each faster, 1 km moderate between
2 h 20Elite · scaled version inside
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.
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.