Simulate a race with “The Michigan” workout

The Michigan was developed in the 1970s by University of Michigan head cross-country coach, Ron Warhurst. A challenging combination of a fartlek run and tempo intervals, the workout simulates the pace changes you’re likely to experience during a race and has become a staple workout for many athletes.

Beginners, beware

Due to its high volume and the importance it places on pacing, this workout is far too much for a beginner runner. More advanced athletes, however, should give it a whirl, but be warned: it may take a few tries before you nail the pacing. As elite American middle-distance runner Will Leer said in this interview, “The Michigan is one of those workouts that grows on you over time…Early on it puts you at this level of discomfort that you’re sure is too much to endure for the 10km of running ahead of you. But when you finish a really good one, when you just nail it, there is hardly a better feeling in the world.”

To perform The Michigan properly, you need a track and a one-mile (1,600m) route on grass or roads. Ideally, one that contains a few rolling hills. The workout involves alternating between harder running efforts on the track and more even, tempo-paced intervals on the hilly one-mile loop. While the pacing for the off-track tempos will stay consistent throughout the workout, the track intervals will get progressively faster as the intervals get shorter.

The workout:

The tempo miles throughout the workout should all be about a minute slower than your first mile on the track. Runners should also take a three-minute jog recovery between every interval (tempo runs included).

Warmup: 15-20 minutes easy jog, followed by form drills and strides

Workout:  1,600m @ 10km pace – 1 mile tempo – 1,200m @ 5km pace – 1 mile tempo – 800m @ 3k pace – 1 mile tempo – 400m all-out

Cooldown: 15-20 minute easy jog, followed by light stretching