7x800 | TRACK WORKOUT TUESDAY *gone wrong* - Emma Abrahamson

Intro

This is a quick summary of 7x800 | TRACK WORKOUT TUESDAY gone wrong from Emma Abrahamson. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• Workout goal: 7 × 800 m repeats on the track with 90‑second rest intervals, designed to feel “comfortably hard.”
• Pacing strategy: start around 3:20 per 800 m and aim to finish the set at 2:50‑2:55 per 800 m (progressive pacing).
• Adaptation tip: if you start to fade (as Emma did around the 4th‑5th repeat), split the remaining 800 m repeats into 600 m repeats to maintain the target pace and keep the volume.
• Warm‑up: 1.25 mi easy jog before the intervals (about 2 km) to get the legs ready.
• Practical reminders: stay hydrated in the heat (≈90 °F), use 90‑second recovery jog or walk between repeats, and listen to your body – adjust the interval length or rest if needed.

Workout Example

Warm‑up: 1.25 mi easy run (≈2 km)

Main set:
  • 7 × 800 m @ 3:20‑2:55 per 800 m (depending on fitness) 
  • 90 seconds rest (slow jog or walk) between each repeat

If you start to feel overly fatigued, change the last 3 repeats to 600 m at the same target pace, keeping the 90‑second rest.

Feel free to tweak the target paces to match your current race pace using the Pacing app.

Closing Note

Give this 7‑x‑800 track session a try, tweak the intervals to suit your fitness, and track it in the Pacing app. You’ve got this—run hard, have fun, and keep improving!

References

• 7x800 | TRACK WORKOUT TUESDAY gone wrong - YouTube (YouTube Video)

Workout - Progressive 800m Challenge

• 10min @ 6'15''/km
• 2 lots of:
  • 800m @ 4'10''/km
  • 1min 30s rest
• 2 lots of:
  • 800m @ 3'58''/km
  • 1min 30s rest
• 2 lots of:
  • 800m @ 3'45''/km
  • 1min 30s rest
• 800m @ 3'33''/km
• 1min 30s rest
• 10min @ 6'40''/km

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