Skip to content
FIT FILE FORGE
Get started

RunSpeed

Mo Farah Descending Ladder

Mile · 1200 · 1000 · 800 · 600 · 400 — each faster

Time
≈1h07
Hard
≈24:15
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite
Inspired by
Mo Farah

What we typed

Warm up 20 min easy with strides. 1600 m at 10K effort, 3 min jog. 1200 m at 5K effort, 2 min 30 s jog. 1000 m slightly faster, 2 min jog. 800 m faster, 2 min jog. 600 m at 3K effort, 90 s jog. 400 m at mile effort, fastest of all. Cool down 12 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

13 steps

Warm up

Easy with strides.

20 minZ2

Rep

10K effort.

1.6 kmZ4

Jog

3 minZ1

Rep

5K effort.

1.2 kmZ4

Jog

2m 30sZ1

Rep

Slightly faster.

1 kmZ4

Jog

2 minZ1

Rep

Faster.

800 mZ4

Jog

2 minZ1

Rep

3K effort.

600 mZ4

Jog

1m 30sZ1

Rep

Mile effort; fastest of all.

400 mZ4

Cool down

Easy.

12 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

10K effort
5K effort
3K effort
Mile effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

1200 · 800 · 400 with 2–3 minutes' jog.

Build the scaled version in Forge

About this session

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.

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.

Sources 1
  1. Mo Farah will return to Nike Oregon Project soon — ESPN, 2015

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

Related workouts

NOT HERE? DESCRIBE IT.

Describe it and it's built for your Garmin — your coach can plan the weeks around it.

Open ForgePlan a block with your coach

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.