North Downs 800m Repeats

Workout - North Downs 800m Repeats

• 3.2km @ 9'00''/km
• 6 lots of:
  • 800m @ 5'30''/km
  • 2min 30s rest
• 3.2km @ 9'00''/km

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Intro

Weird Run, New Watch and Knowing When To Let Go | 50 Mile Ultra Training Week 9 from Time On Feet breaks down a solid training week for ultra runners. Watch the full video for context.

Key points

• Long run with hills: Ben’s 12-mile route around Devil’s Dyke mixed rolling terrain with sustained climbing. Good way to blend uphill work into weekly distance.
• Track intervals: after a couple of races, he returned to speed work with the Brighton Phoenix club on Wednesday. The group setting pulled him to target pace even while feeling under the weather.
• Running form: relaxed shoulders, upright posture. Coaching feedback showed real gains in efficiency and power.
• Watch choice: Coros Apex offers navigation, elevation, heart-rate, and water resistance. Handy for route-finding and pacing without a support crew.
• Shoe care: shoe retirement strategies, secondhand options, and local shop deals to keep kit costs down.
• Weekly structure: four runs (Monday, Wednesday, Friday, Saturday park-run) with rest days for recovery.

Workout example

Monday: 12-mile hill run

• Warm-up: 1-2 miles easy on level ground.
• Main: Devil’s Dyke loop. Descend, climb back up the far side, and return. Easy-moderate intensity (conversational, around 6-7/10 effort) through the hills.
• Wind-down: 1 mile easy on flat terrain.

Wednesday: track repeats (typical: 6 x 800 m)

• Warm-up: 2 miles easy.
• Main set: 6 x 800 m (or 400 m) at 5K race pace, with 2-3 minutes of recovery jogging between reps.
• Wind-down: 2 miles easy.

Modify distances and tempos to your fitness in the Pacing app.

Closing note

Try these hill and interval workouts this week. Customize the speeds and log the session in the Pacing app.

References

• Weird Run, New Watch and Knowing When To Let Go | 50 Mile Ultra Training Week 9 - YouTube (YouTube Video)