Running reps of 800m are very popular for developing speed across all race distances from 5km through to the marathon. This is a perfect session for runners and triathletes running across all distances.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that runners often use and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
The inspiration for this week’s session comes from Stuart Payne an Australian-based triathlon and run coach with Ready to Tri who specialises in coaching beginner athletes. Click here to see the original article.
RtT 800’s
- 20min WU Level II;
- 8x 800m Level V, 2min RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of 20 minutes of easy jogging at Level II.
The Main Body of the workout is made up of eight reps of 800m run at Level V, with a two-minute Rest Interval (RI) between reps.
The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes of stretching to assist with the recovery.
During the last rep, you should feel challenged but still in control. If that is the case this pace will be about right for your half marathon.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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If you enjoyed this workout, here is a similar session I published.
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