Half-Marathon 8x800m Challenge
Workout - Half-Marathon 8x800m Challenge
- 10min @ 6'00''/km
- 8 lots of:
- 800m @ 3'15''/km
- 1min 15s rest
- 5min @ 7'00''/km
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Intro: Catch The FOD Runner’s take on the 8 x 800m Reps Workout | Severn Bridge Half Marathon Training 1/7. We’ve distilled the main points so you can run this session this week. The full video has more depth and real-time coaching cues.
Key Points:
- This workout targets speed development, aerobic capacity, and lower body power—all essentials for tackling hilly half-marathon terrain.
- Complete 8 repetitions of 800 m (½ km) on a track or similar flat ground, maintaining an even pace through each repeat (approximately 2 min 30–2 min 45).
- Maintain a hard but sustainable effort—below maximum capacity so you don’t fade by repeat 6 or 7.
- Between repeats, take 60–90 seconds of easy jogging or walking. This keeps intensity high without completely killing your pace.
- Watch your running form as fatigue sets in: keep your torso upright, shoulders loose, and turnover quick.
Workout Example:
- Warm‑up: 10‑15 min easy jog + 4‑5 min of light strides.
- Main Set: 8 × 800 m targeting ~2 min 30 s per repeat, 60–90 s recovery jog/walk
- Cool‑down: 10 min easy run, finish with gentle stretching. (800 m equals roughly 0.5 miles; stick to these effort levels and rest periods if you’re working in miles.)
Closing Note: Try this 8 × 800 m session this week—it’ll build the leg strength you need for Severn Bridge’s elevation. Adjust the target times to fit your fitness level (the Pacing app helps here), but keep the workout structure intact. Watch the full video for additional coaching tips and motivation.
References
- 8 x 800m Reps Workout | Severn Bridge Half Marathon Training 1/7 | FOD Runner - YouTube (YouTube Video)