Run Less, Run Faster: 800s

Workout - Run Less, Run Faster: 800s

• 12min @ 6'30''/km
• 5 lots of:
  • 800m @ 4'30''/km
  • 3min rest
• 12min @ 6'30''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/run-less-run-faster-800s-882fbf69

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: a breakdown of “Over 40 Runners You MUST Do This” from That Running Guy. Solid video. The essentials are below. The full video has more.

Key points

• Getting older means quality over quantity. Fewer training days, but each one matters.
• Alternate 4-day and 3-day training weeks for consistent recovery.
• Three weekly pillars: long run, tempo or interval session, and easy aerobic runs.
• Recovery basics: 8 hours of sleep, balanced meals, drink to your sweat rate, and one weekly strength/mobility session.

Workout example

1. Week 1: 4 days
   • Long run: 10-15 mi (or km) easy enough to hold a conversation.
   • Tempo run: 20-40 min at ~85% of max HR, about 25 sec slower than 5K pace.
   • Two easy runs: 3-5 mi each at an easy aerobic pace.
2. Week 2: 3 days
   • Intervals: 3-8 × 800 m (or 5 min) at 5K pace (slightly slower) with 3 min easy jog recovery.
   • Easy run: 4-6 mi.
   • Optional long run, or skip it to prioritize intensity.

Practical tips

• Plan weeks in a 4-day / 3-day rotation.
• Keep HR around 85% during tempo runs with a monitor.
• Log intervals and recovery times in the Pacing app and adjust paces to your fitness.
• Add a 20-minute strength circuit (lunges, squats, core) weekly.

Closing note: try this plan and use the Pacing app to set your paces. Lower mileage with focused work keeps fitness sharp without the fatigue. Watch the full video for Chris’s full explanation.

References

• Over 40 Runners You MUST Do This - YouTube (YouTube Video)