Running · Race-specific
THE MICHIGAN
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400
THE STORY
Created by University of Michigan coach Ron Warhurst: track reps of 1600, 1200, 800 and 400 m, each quicker than the last, with a tempo segment of about a mile between them. Versions differ on the exact tempo length.
Sources
- The Michigan Workout is Stuff of Legends. Here's Exactly How (and Why) to Do It. — Outside Run, 2026
WHAT IT TRAINS
Running fast on tired legs. The tempo miles keep lactate high while the track reps get quicker, which is exactly how the last laps of a 5K or 10K feel.
WHO IT'S FOR
Experienced 5K–10K runners in a race-specific phase. It is a big day — treat it as the key session of the week.
HOW TO DO IT
- 01Warm up 15 minutes easy with a few strides.
- 021600 m on the track at 10K effort, then jog about 3 minutes to your tempo loop.
- 031 mile tempo (threshold effort), then jog back to the track.
- 041200 m at 5K effort, jog, tempo mile, jog.
- 05800 m at 3K effort, jog, tempo mile, jog.
- 06400 m all-out. Cool down 10–15 minutes.
SCALED VERSION
Cut the tempo miles to 800 m of steady running and drop the third one: 1600 · 800 tempo · 1200 · 800 tempo · 800 · 400.
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
The Michigan
1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400 · Inspired by Ron Warhurst. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/the-michigan
WARMUP15 min
easy
INTERVAL1.6 km
10K effort
RECOVERY3 min
easy jog
INTERVAL1.6 km
tempo at threshold effort
RECOVERY3 min
easy jog
INTERVAL1.2 km
5K effort
RECOVERY3 min
easy jog
INTERVAL1.6 km
tempo at threshold effort
RECOVERY3 min
easy jog
INTERVAL800 m
3K effort
RECOVERY3 min
easy jog
INTERVAL1.6 km
tempo at threshold effort
RECOVERY3 min
easy jog
INTERVAL400 m
all-out
COOLDOWN12 min
easy
RELATED WORKOUTS
- RunningRace-specificDifficulty 4 of 5 — Very hard
The Broken 5K
2 km + 2 km + 1 km at 5K effort, ~2 min rest
50 min - RunningSpeedDifficulty 5 of 5 — Elite
Mo Farah Descending Ladder
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster
1 h 25Inspired by Mo Farah - RunningSpeedDifficulty 5 of 5 — Elite
1600-1200-800-400 Sets
2 sets of 1600 · 1200 · 800 · 400, faster down the set
1 h 20
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.
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