Marathon Speed Session: 800s

Workout - Marathon Speed Session: 800s

• 15min @ 6'30''/km
• 5 lots of:
  • 800m @ 5'00''/km
  • 400m @ 8'00''/km
• 12min @ 8'00''/km

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Intro: Ben Parkes shares his approach in “MARATHON TRAINING TO GET YOU A PB!”, worth watching in full for the complete breakdown. Here’s a condensed look at the key takeaways you can use right away.

Key points:

• Build your week on three anchor workouts: a long run on the weekend, a mid-week speed or hill session, and an easy recovery run.
• Follow a structured plan (most race organizers publish free ones) to stay consistent while letting life happen.
• Get gait analysed at a specialty running store to reduce injury risk and improve running economy.
• Train your stomach by taking gels on long runs. Test different ways to carry them.
• Add basic bodyweight work (squats, planks, calf raises) after easy runs or on rest days.

Workout example:

1. Long run (weekend): 12 mi (about 19 km) at a conversational pace. Scale the distance to your training stage.
2. Speed/hill session (mid-week): 5 x 800 m at 5K pace with 400 m slow jogs between. Alternative: 6 x 1 min climbs on a moderate slope, jogging back down between.
3. Easy/recovery run (2-3 days after the long): 5 mi (about 8 km) relaxed, as active recovery.
4. Strength work (2x per week): 2 sets of 10 squats, 30-second plank, 15 calf raises. Tack on after easy runs or on rest days.

Practical tips:

• If Saturday doesn’t work, shift the long run to Sunday and take the next day off.
• Eat gels regularly during training to learn what your gut handles. Aim for roughly 100 kcal per gel, 45-60 min apart on long runs.
• Get a proper fit at a running specialty store. How shoes feel matters more than the label.
• Caught a twinge? Book a physio appointment.

Closing note: try this template week, adjusting distances and paces for your level. Log everything in your Pacing app.

References

• MARATHON TRAINING TO GET YOU A PB! Free £10 SPONSORSHIP! Spring Marathon Club 2020! - YouTube (YouTube Video)