Running · Threshold
JOSH KERR 4-MILE TEMPO + HARD MILE
4 mi tempo, 3–4 min jog, 1 mi hard
THE STORY
Coach Danny Mackey described a cut-down run for Josh Kerr: 4 miles at tempo, then 1 mile hard — sometimes progressed to 5 miles of tempo plus the hard mile.
Sources
- How Josh Kerr Trained His Body and Mind to Win an Unexpected Olympic Bronze — Outside Run, 2021
WHAT IT TRAINS
Threshold strength, then a faster mile on tired legs — the finish of a 5K in miniature.
WHO IT'S FOR
5K–10K runners and milers with a solid threshold base.
HOW TO DO IT
- 01Warm up 15 minutes easy.
- 024 miles at threshold effort.
- 03Jog 3–4 minutes.
- 041 mile hard (5K effort or quicker).
- 05Cool down 10 minutes.
SCALED VERSION
2 miles tempo, 3 minutes' jog, then 1 km hard.
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
Josh Kerr 4-Mile Tempo + Hard Mile
4 mi tempo, 3–4 min jog, 1 mi hard · Inspired by Josh Kerr. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/kerr-4-mile-tempo-plus-hard-mile
WARMUP15 min
easy
ACTIVE6.4 km
tempo at threshold effort
RECOVERY3m 30s
easy jog
INTERVAL1.6 km
hard at 5K effort or quicker
COOLDOWN10 min
easy
RELATED WORKOUTS
- RunningSpeedDifficulty 5 of 5 — Elite
Josh Kerr 5 × 500 + 5 × 200
5 × 500 m at 1500 effort (75 s) · 800 jog · 5 × 200 faster (30 s)
1 h 05Inspired by Josh Kerr - RunningRace-specificDifficulty 4 of 5 — Very hard
The Broken 5K
2 km + 2 km + 1 km at 5K effort, ~2 min rest
50 min
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