8x200m | Back on the Track + NEW MERCH - Emma Abrahamson

Aug 13, 2025

This is a quick summary of 8x200m | Back on the Track + NEW MERCH 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:

Goal: restore leg turnover and cadence (aim for ~170–180 steps/min) after a long break from speed work. This type of session is a perfect way to reintroduce your body to faster running and is a fundamental component you’ll find in any guide to mastering interval training.
Warm‑up: easy 200 m strides to loosen muscles before the main set.
Main set: 8 repetitions of 200 m at a hard but sustainable effort (no exact pace given – run fast enough to feel a strong effort, roughly 30‑36 seconds per 200 m for most recreational runners). This specific workout is fantastic for sharpening your top-end speed, which is crucial if you’re looking for proven interval strategies to cut minutes off your 5K time.
Recovery: light jog or walk back to the start between reps; keep the total workout under 4 miles. While this workout is short and sharp, it builds a speed foundation that’s also valuable for longer races. As you progress, you can incorporate it into a more comprehensive plan for mastering the 10K, which requires a blend of speed and endurance.
Practical tip: monitor heart rate to gauge effort and track cadence; use a good pair of running socks to avoid toe chafing.

Workout Example:

Warm‑up – 200 m easy, then 200 m easy (2×200 m) to get the legs moving.
Main set – 8 × 200 m fast (≈30‑36 s each). After each 200 m, jog or walk back to the start for recovery (≈1‑2 min).
Cool‑down – easy jog or walk for a few minutes to finish under a total of ~4 miles.

Closing Note: Grab a timer, hit the track, and try the 8×200 m session – you can adjust the speed or recovery intervals in the Pacing app to match your current fitness. Have fun getting those legs back in gear, and don’t forget to watch Emma’s full video for more context and motivation