Classic 800m Speed Session

Workout - Classic 800m Speed Session

• 12min @ 6'30''/km
• 4 lots of:
  • 800m @ 5'40''/km
  • 2min rest
• 12min @ 7'00''/km

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The Running Channel’s “How To Plan A Week Of Running” offers solid guidance on structuring your training. We’ve distilled the key takeaways here so you can start implementing them immediately. For deeper context, the original video is worth watching.

Key Points:

• Select a weekly mileage that matches your fitness level and goal—beginners training for a 5K might aim for 5 mi, first-time marathoners around 15 mi, and advanced runners chasing sub-2-hour times around 40 mi.
• Stick to the 10% rule – raise your weekly mileage or pace intensity by no more than 10% per week, then dial back roughly 20% for a recovery week every 4–6 weeks.
• Use the 80/20 principle (also called Pareto’s rule): keep 80% of your runs easy and low-intensity, reserving just 20% for harder efforts.
• Build your week around key sessions: a long run covering 20–30% of your weekly mileage at conversational pace, easy runs totaling roughly 15% of mileage across 2–3 sessions, one or two speed sessions at 7–8 RPE, cross-training, strength work, and 1–2 complete rest days.
• Bookend your runs with dynamic stretching beforehand and static stretching after—this simple routine helps prevent injuries.

Workout Example (20‑mile week):

1. Long run: 6 miles at a conversational pace (RPE 3–4).
2. Easy runs: Two 3-mile efforts at the same comfortable intensity.
3. Speed work: Four 800-meter repeats with 2-minute jog recoveries, targeting 7–8 RPE.
4. Cross-training: 30 minutes of low-impact work such as cycling or swimming.
5. Strength training: 20 minutes of bodyweight or core exercises twice weekly.
6. Rest days: 2 full days—perhaps Monday and Friday—with optional active recovery through light walking or yoga.

Closing Note: Test this framework with your own training, adjusting the paces and distances to match your schedule and goals with the Pacing app. You’ll develop a clearer sense of what works for your body while building a sustainable approach to faster, injury-resistant running. Enjoy the process.

References

• How To Plan A Week Of Running - YouTube (YouTube Video)