Classic VO₂ Max: 8x800m

Workout - Classic VO₂ Max: 8x800m

• 10min @ 10'00''/km
• 8 lots of:
  • 800m @ 3'29''/km
  • 2min 30s rest
• 5min @ 7'00''/km

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The FOD Runner shares Half Marathon Training Week 7/16 | 8 × 800 m Reps VLOG & Race Announcement, with a solid speed session worth trying. Here’s what stood out, and the full video has more context.

Key points:

• Thursday brought a VO₂-max interval workout: 8 × 800 m repeats on the road. Curious why these sessions work so well? Read more in Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• Times sat around 2:45 to 2:50 per 800 m (roughly 3:05/km pace) with short recovery between reps. Useful for half marathon prep, and also for 5K work. Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time covers how.
• Heart rate stayed around 161 bpm, with a 10-minute-mile effort as the working intensity.
• The week included a 17-mile long run on new forest trails, bringing the total to roughly 25 miles.
• Race news: the runner signed up for an 8-mile road race in late January. Eight miles asks for the same mix of speed and endurance as a 10K. Pacing tips are in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.

Workout example:

Warm-up: 10-15 min easy jog + a few strides
8 × 800 m (0.8 km) on flat road
   • Target 800 m time: 2:45-2:50
   • Recovery: 2-3 min jog or walk (≈400 m) between reps
Cool-down: 10 min easy run

Tip: if exact splits feel out of reach, aim for a hard but sustainable pace (around 3:00/km) and keep recovery short to stay in the VO₂-max zone.

Closing note: Try this session this week, dial in the paces with the Pacing app to match your fitness level, and get on those forest trails for your long run. The full video has the race reveal.

References

• Half Marathon Training Week 7/16 | 8 x 800m Reps VLOG & Race Announcement | FOD Runner - YouTube (YouTube Video)