8 x 800m Reps Workout | Severn Bridge Half Marathon Training 1/7 | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of 8 x 800m Reps Workout | Severn Bridge Half Marathon Training 1/7 from The FOD Runner. 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:

The session is designed to build speed, VO₂‑max, and leg strength for a hilly half‑marathon.
Run 8 repeats of 800 m (½ km) on a track or flat surface, aiming for consistent lap times (around 2 min 30‑2 min 45 per 800 m).
Keep the effort hard but controlled – think “just under‑max” effort to avoid burning out early.
Use a short jog or walk recovery of about 60‑90 seconds between each repeat to maintain quality while still challenging the cardiovascular system.
Focus on good form, especially on tired legs: upright posture, relaxed shoulders, and quick cadence.

Workout Example:

Warm‑up: 10‑15 min easy jog + 4‑5 min of light strides.
Main set: 8 × 800 m @ ~2 min 30 s each, with 60‑90 s jog/walk recovery.
Cool‑down: 10 min easy run, finish with gentle stretching. (If you prefer miles, 800 m ≈ 0.5 mi; keep the same effort and recovery timing.)

Closing Note: Give this 8 × 800 m session a go this week and watch your legs get stronger for those Severn Bridge hills. Feel free to adjust the paces to match your current fitness using the Pacing app – the structure stays the same, the speed is yours! And don’t forget to watch the full video for extra tips and motivation.