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
to import the workout after you install it.
Intro: Ben Is Running has a video called Improve your RUNNING SPEED with this TRACK WORKOUT (painful)—definitely worth watching. Here’s a complete breakdown to help you run this session today. Head back to the original for additional coaching commentary and technical form cues.
Key Points:
- Built around short, high-intensity repeats (600 m, 500 m, 100 m, 400 m, 200 m) with minimal rest periods, this workout creates an intense lactate buildup that sharpens 800–1500 m speed.
- Start with a 3 km easy run on the grass before moving to the track for your warm-up.
- Each interval has a target pace listed below; conditions like wind or your current fitness may call for small adjustments.
- Spike shoes are useful here for grip on the track during these shorter efforts; the coach in the video chose “dragonfly” spikes.
- Keep 30-second jog recoveries between short repeats; allow 5–6 minutes after the longer intervals to bring your breathing back down.
- 5K and 10K runners can include this anaerobic work once every 3 weeks to add leg speed without losing your aerobic base.
- After the session, use recovery products like CBD to ease hamstring soreness from the lactate stress.
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 prescribedFeel free to adjust the paces based on wind or fitness (for example, running 1–2 seconds slower per interval on a blustery day), but keep recovery periods as prescribed to maintain the lactate effect.
Closing Note: Test out this challenging but worthwhile track session—adjust paces based on your recent race times (the Pacing app helps with this), and you’ll feel a real boost in leg speed. Keep up with the training, and don’t forget that you can tweak the repeats to fit your specific goals. Happy running!