800m Track Repeats for Marathon Training - Matthew Choi

Aug 13, 2025

Intro: This is a quick summary of 800m Track Repeats for Marathon Training from Matthew Choi. 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:

12 × 800 m repeats (2 laps per repeat) with progressive pacing to sharpen speed and marathon‑pace confidence.
Pacing groups: first 3 reps @ 3:15 / mile (≈ 6:30 / mi), next 3 @ 3:07 / mile (≈ 6:14 / mi), following 3 @ 2:55 / mile (≈ 5:50 / mi), final 4 reps @ 2:50‑2:45 / mile (≈ 5:40‑5:30 / mi).
90‑second jog/walk recovery between each 800 m.
Warm‑up: 1 mile easy, dynamic drills, striders; Cool‑down: 1 mile easy + light walking.
Consistency is key – aim to hit target lap splits (≈ 45‑50 s per 400 m) and keep rest intervals steady.

Workout Example:

Warm‑up – 1 mile easy + dynamic warm‑up (walking drills, striders).
Repeats – 12 × 800 m:
- Reps 1‑3: @ 3:15 / mile (≈ 1:37 per 800 m).
- Reps 4‑6: @ 3:07 / mile (≈ 1:33 per 800 m).
- Reps 7‑9: @ 2:55 / mile (≈ 1:27 per 800 m).
- Reps 10‑12: @ 2:50‑2:45 / mile (≈ 1 min 20‑1 min 15 per 800 m).
- Recovery: 90 s easy jog/walk after each repeat.
Cool‑down – 1 mile easy + brief walk to fully recover.

Practical Tips:

Start each 800 m slightly slower than the target pace; build speed within the repeat.
Use a GPS watch or phone to monitor 400 m splits; aim for consistent split times.
If the prescribed paces feel too fast, adjust to a pace that matches your current fitness – the goal is effort, not exact time.
Keep the 90‑second recovery truly easy; avoid sprinting off the track.
Split the 12 repeats into three sets of four to stay mentally focused.

Closing Note: Give this track repeat session a try and feel the speed boost for your marathon training. You can easily customize the paces in the Pacing app to match your own race‑specific goals. Happy running!