800/1500m Lactic Speed Session
Workout - 800/1500m Lactic Speed Session
- 3.0km @ 6'00''/km
- 5 lots of:
- 50m @ 2'20''/km
- 600m @ 2'25''/km
- 6min rest
- 500m @ 2'24''/km
- 30s rest
- 100m @ 2'20''/km
- 5min rest
- 400m @ 2'22''/km
- 30s rest
- 200m @ 2'10''/km
- 1.8km @ 8'00''/km
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Intro: Ben Is Running has a video called Improve your RUNNING SPEED with this TRACK WORKOUT (painful). Worth a watch. Here’s the breakdown so you can run this session today. The original has more coaching commentary and form cues.
Key points:
- Short, high-intensity repeats (600 m, 500 m, 100 m, 400 m, 200 m) with minimal rest. Heavy lactate buildup that sharpens 800-1500 m speed.
- Start with a 3 km easy run on grass before moving to the track for your warm-up.
- Each interval has a target pace below. Wind and current fitness may call for small adjustments.
- Spikes help on the track for these short efforts. The coach used “dragonfly” spikes.
- 30-second jog recoveries between short repeats. 5-6 minutes after the longer intervals to bring breathing back down.
- 5K and 10K runners can include this anaerobic work once every 3 weeks for leg speed without losing aerobic base.
- After the session, use recovery products like CBD to ease hamstring soreness from the lactate.
Workout example:
Warm-up: 3 km easy run (field), easy pace
1. 600 m @ 1:27 (target), 6-minute jog recovery
2. 500 m @ 72-73 s
30-sec jog
100 m @ ~14 s
5-minute jog recovery
3. 400 m @ 57-58 s (max effort)
30-sec jog
200 m final (all-out), time not prescribedAdjust paces for wind or fitness (1-2 seconds slower per interval on a windy day), but keep recoveries as prescribed for the lactate effect.
Closing note: Try this track session. Adjust paces from your recent race times (the Pacing app helps), and you’ll see a real boost in leg speed.