Workout type

Speed Workouts

Speed sessions for middle-distance runners: reps around mile and 1500 m effort, sharpening sets and descending ladders, with enough rest to run them fast. A race-quality butterfly set for swimmers sits here too.

9 workoutsRunning · SwimmingFree

The sessions

RunSpeedDifficulty 4 of 5 — Very hard
Pre's 30/40s
Continuous 200 m fast / 200 m float, about 3 miles
Run≈51 minInspired by Steve Prefontaine
RunSpeedDifficulty 4 of 5 — Very hard
Bannister's 10 × 400
10 × 400 m at mile effort, ~2 min recovery
Run≈1h06Inspired by Roger Bannister
RunSpeedDifficulty 5 of 5 — Elite
4 × (400–600–200) Sets
4 sets: 400 fast · 90 s · 600 fast · 60 s · 200 very fast · 4–5 min
Run≈1h21
RunSpeedDifficulty 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)
Run≈1hInspired by Josh Kerr
RunSpeedDifficulty 4 of 5 — Very hard
4 × 800 Mile Sharpener
4 × 800 m, ~6 min rest — two controlled, two near mile pace
Run≈1h10
RunSpeedDifficulty 4 of 5 — Very hard
Fast-Finish 800s
6–8 × 800 m, surge the last 200, 2–3 min rest
Run≈1h06
RunSpeedDifficulty 5 of 5 — Elite
Mo Farah Descending Ladder
Mile · 1200 · 1000 · 800 · 600 · 400 — each faster
Run≈1h07Inspired by Mo Farah
RunSpeedDifficulty 5 of 5 — Elite
1600-1200-800-400 Sets
2 sets of 1600 · 1200 · 800 · 400, faster down the set
Run≈1h24
SwimSpeedDifficulty 4 of 5 — Very hard
3 × 100 Fly, Race Quality
3 × 100 butterfly descending, 200 easy between
Swim≈33 min

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