Progressive 800m Speed Repeats

Workout - Progressive 800m Speed Repeats

• 10min @ 9'00''/mi
• 800m @ 6'30''/mi
• 1min 30s rest
• 800m @ 6'25''/mi
• 1min 30s rest
• 800m @ 6'20''/mi
• 1min 30s rest
• 800m @ 6'15''/mi
• 1min 30s rest
• 800m @ 6'10''/mi
• 1min 30s rest
• 800m @ 6'05''/mi
• 1min 30s rest
• 800m @ 6'00''/mi
• 1min 30s rest
• 800m @ 5'55''/mi
• 1min 30s rest
• 800m @ 5'50''/mi
• 1min 30s rest
• 800m @ 5'45''/mi
• 1min 30s rest
• 800m @ 5'40''/mi
• 1min 30s rest
• 800m @ 5'35''/mi
• 1min 30s rest
• 5min @ 9'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/progressive-800m-speed-repeats-d767d9a6

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

Matthew Choi’s take on 800m Track Repeats for Marathon Training offers a structured approach to building speed and confidence at race pace. Review the full video for complete context and form cues.

Key points

• 12 × 800 m repeats (2 laps per repeat) with stepped intensity to develop speed and reinforce marathon-pace execution.
• Four pacing tiers: 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.
• Success depends on hitting target lap splits (≈ 45-50 s per 400 m) and keeping rest intervals consistent.

Workout example

1. Warm-up: 1 mile easy + dynamic warm-up (walking drills, striders).
2. 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.
3. Cool-down: 1 mile easy + brief walk to fully recover.

Practical tips

• Start each repeat slightly under goal pace, then accelerate through the second half.
• Use a GPS watch or phone app to track 400 m splits. Work toward consistent pacing.
• If the prescribed times feel out of reach, adjust to a pace that matches your fitness level. The intent is intensity, not a specific number.
• Keep the 90-second recovery genuinely relaxed; don’t surge away from the track.
• Group the 12 repeats into three blocks of four to maintain mental discipline.

Closing note

Test this session as written or modified to fit your current condition. The Pacing app lets you tailor the splits to your own race targets.

References

• 800m Track Repeats for Marathon Training - YouTube (YouTube Video)