Warmup
- 10 minutes easy jogging
- Dynamic drills: high knees, butt kicks, leg swings, A-skips
- 4 x 100m strides, building from jog to 5K effort
- 2 minutes rest before the main set
Main Set
Three blocks descending in distance. 60 seconds easy jog recovery between every rep, 2 minutes between blocks.
Block 1 — 800s
3 x 800m at 5K effort. Controlled and rhythmic. These set the tone for the session so don’t go out like it’s a race. Even splits: first lap should feel the same as the second lap.
Block 2 — 400s
6 x 400m at faster than 5K effort. Think mile race pace — a clear gear shift from the 800s. Stay smooth through the curve, then let it go on the straights.
Block 3 — 200s
6 x 200m at close to all-out. Short, fast, and sharp. By this point your legs know what’s happening. Commit to the first 50m and hold form through the finish.
60 seconds recovery between all reps. Jog or walk, but be ready to go when the clock hits a minute. The short rest is part of the workout — it keeps your heart rate elevated and makes each rep count.
Cooldown
- 10 minutes easy jogging
- Stretch: calves, hamstrings, hip flexors, quads
Coach’s Notes
This session is a descending ladder — as the reps get shorter, the pace gets faster. The structure teaches your body to find another gear when you’re already working. The 800s warm up the engine, the 400s push it, and the 200s open it up.
The 60-second recovery is tight on purpose, especially for the 800s. You won’t feel fully recovered. That’s fine. You’re training the ability to run fast under fatigue, which is what the last kilometer of any race demands.
If you’re running the 200s significantly slower than the 400s, you went too hard on the middle block. The 400s should feel fast but not maximal — save something for the finish.
Scaling
Newer runners: 2 x 800m, 4 x 400m, 4 x 200m. Same efforts, same 60-second recovery. The reduced volume lets you maintain quality on every rep.
Advanced runners: 4 x 800m, 8 x 400m, 6 x 200m. Or tighten recovery to 45 seconds on the 200s if the pace stays consistent.