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RunSpeed

Josh Kerr 5 × 500 + 5 × 200

5 × 500 m at 1500 effort (75 s) · 800 jog · 5 × 200 faster (30 s)

Time
≈1h
Hard
≈15:09
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite
Inspired by
Josh Kerr

What we typed

Warm up 20 min easy with strides. 5 × (500 m at 1500 m effort, 75 s rest). 800 m easy jog. 5 × (200 m faster than 1500 m effort, 30 s rest). 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

7 steps

Warm up

Easy with strides.

20 minZ2
5×500 m

Rep

1500 m effort.

500 mZ4

Jog

1m 15sZ1

Jog

800 mZ1
5×200 m

Rep

Faster than 1500 m effort.

200 mZ4

Jog

30 secZ1

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.

1500 m effort
Faster than 1500 m 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

3 × 500 m and 4 × 200 m at mile-to-3K effort with longer rests.

Build the scaled version in Forge

About this session

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.

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.

Sources 1
  1. How Josh Kerr Trained His Body and Mind to Win an Unexpected Olympic Bronze — Outside Run, 2021

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

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