Running · Speed
JOSH KERR 5 × 500 + 5 × 200
5 × 500 m at 1500 effort (75 s) · 800 jog · 5 × 200 faster (30 s)
THE STORY
Coach Danny Mackey described this session of Josh Kerr's: 5 × 500 m at goal race pace with 75 seconds' recovery, an 800 m jog, then 5 × 200 m slightly faster than 1500 m race pace with 30 seconds' recovery.
Sources
- How Josh Kerr Trained His Body and Mind to Win an Unexpected Olympic Bronze — Outside Run, 2021
WHAT IT TRAINS
Race-pace rhythm for the 1500 m, then speed on top of it.
WHO IT'S FOR
Competitive milers and 1500 m runners.
HOW TO DO IT
- 01Warm up 20 minutes with strides.
- 025 × 500 m at 1500 m effort with 75 seconds' rest.
- 03Jog 800 m.
- 045 × 200 m faster than 1500 m effort with 30 seconds' rest.
- 05Cool down 10–15 minutes.
SCALED VERSION
3 × 500 m and 4 × 200 m at mile-to-3K effort with longer rests.
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 5 × 500 + 5 × 200
5 × 500 m at 1500 effort (75 s) · 800 jog · 5 × 200 faster (30 s) · Inspired by Josh Kerr. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/kerr-5x500-5x200
WARMUP20 min
Easy with strides.
INTERVAL500 m
1500 m effort.
RECOVERY1m 15s
RECOVERY800 m
Easy jog.
INTERVAL200 m
Faster than 1500 m effort.
RECOVERY30 sec
COOLDOWN12 min
Easy.
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4 × 800 Mile Sharpener
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Josh Kerr 4-Mile Tempo + Hard Mile
4 mi tempo, 3–4 min jog, 1 mi hard
1 h 15Inspired by Josh Kerr
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