Skip to content
FIT FILE FORGE
Get started

RunRace-specific

The Michigan

1600 · tempo mile · 1200 · tempo mile · 800 · tempo mile · 400

Time
≈1h23
Hard
≈38:13
in zones 4–5
Difficulty
EliteDifficulty 5 of 5 — Elite
Inspired by
Ron Warhurst

What we typed

Warm up 15 min easy. 1600 m at 10K effort, 3 min easy jog. 1 mi tempo at threshold effort, 3 min easy jog. 1200 m at 5K effort, 3 min easy jog. 1 mi tempo at threshold effort, 3 min easy jog. 800 m at 3K effort, 3 min easy jog. 1 mi tempo at threshold effort, 3 min easy jog. 400 m all-out. 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

15 steps

Warm up

easy

15 minZ2

Rep

10K effort

1.6 kmZ4

Jog

3 minZ1

Rep

tempo at threshold effort

1.6 kmZ4

Jog

3 minZ1

Rep

5K effort

1.2 kmZ4

Jog

3 minZ1

Rep

tempo at threshold effort

1.6 kmZ4

Jog

3 minZ1

Rep

3K effort

800 mZ4

Jog

3 minZ1

Rep

tempo at threshold effort

1.6 kmZ4

Jog

3 minZ1

Rep

all-out

400 mZ5

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
Threshold effort
5K effort
3K 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

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

About this session

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.

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.

Sources 1
  1. The Michigan Workout is Stuff of Legends. Here's Exactly How (and Why) to Do It. — Outside Run, 2026

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.