VO2 Max 800m Repeats
Workout - VO2 Max 800m Repeats
- 15min @ 8'00''/km
- 4 lots of:
- 100m @ 2'30''/km
- 8 lots of:
- 800m @ 3'30''/km
- 2min 24s rest
- 15min @ 8'00''/km
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Lee Grantham’s video How to Run a Half Marathon in 1 Hour 19: 5 Key Training Sessions covers some good workouts. The key details are pulled out below so you can try one of these sessions this week. Watch the full video for more coaching cues and form tips.
Key points
- Race-day target pace: 3:44/km (about 5:41/mi).
- The program centers on five workout types: tempo intervals, long runs with tempo finishes, progressive long runs, VO2-max intervals, and mixed-pace long runs.
- These build speed and lactate threshold while keeping the training varied.
Workout example
- Tempo intervals. 4 x 2 miles (~3.2 km) at 3:40/km (~5:35/mi), jogging easy for 60 seconds between each. If 2 miles feels too long, start with 2 x 2 mi and build to 2 x 3 mi, then 2 x 4 mi.
- Long run with tempo finish. 22 km: opening 16 km at ~4:15/km, final 6 km at goal pace 3:44/km.
- Progressive long run. 18 km split into three 6 km blocks, ascending paces: 4:15/km, 4:00/km, then race pace 3:44/km.
- VO2-max intervals. 8 x 800 m at 3:30/km, full recovery between, to build peak aerobic power.
- Mixed-pace long run. 20 km alternating 2 km blocks: race pace (3:44/km) and easy (4:15–4:30/km), or whatever variation suits you.
Closing note: Pick one of these sessions this week, set paces in the Pacing app, and watch Lee Grantham’s full video for more detail.