Marathon Speed Session: 800s

Workout - Marathon Speed Session: 800s

• 15min @ 6'30''/km
• 5 lots of:
  • 800m @ 5'00''/km
  • 400m @ 8'00''/km
• 12min @ 8'00''/km

Ready to start training?

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

Try in App Now

workout/marathon-speed-session-800s-929f8574

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

Intro: Ben Parkes shares his approach to marathon training in MARATHON TRAINING TO GET YOU A PB! — worth watching in full for the complete breakdown. Here’s a condensed look at the key takeaways you can put into practice right away.

Key Points:

• Build your week on three anchor workouts: a longer run over the weekend, a mid-week speed or hill session, and an easier run for recovery.
• Follow a structured training plan (most race organizers publish free ones) to maintain consistency while letting life happen.
• Get your gait analyzed at a specialty running store to reduce injury risk and boost running economy.
• Train your stomach by consuming energy gels on long runs; test different storage options during training.
• Add basic bodyweight exercises (squats, planks, calf raises) after easy runs or on rest days to keep injuries at bay.

Workout Example:

1. Long Run (Weekend) – 12 mi (≈ 19 km) at a pace where you can hold a conversation. Scale the distance based on where you are in training.
2. Speed/Hill Session (Mid‑week) – 5 × 800 m reps at 5K pace with 400 m slow jogs between them; alternatively, 6 × 1 min climbs on a moderate slope, jogging back down between reps.
3. Easy/Recovery Run (2–3 days after long) – 5 mi (≈ 8 km) at a relaxed, unhurried pace; serves as an active recovery day.
4. Strength Work (2× per week) – 2 sets of 10 squats, 30‑second plank, 15 calf raises; tack this on after easier runs or slot it into rest days.

Practical Tips:

• If Saturday doesn’t work, shift your long run to Sunday and take the next day off to recover.
• During training, eat gels regularly so you know what your gut can handle; aim for roughly 100 kcal per gel, spaced 45–60 min apart on longer runs.
• Head to a running specialty store for a proper fit check; how it feels on your feet matters more than the label.
• Caught a twinge? Book a physio appointment rather than hoping it goes away.

Closing Note: Test out this template week, adjusting distances and paces for your current level. Log everything in your Pacing app to track progress. You’ll get where you want to go — there’s plenty of room to tailor the plan to your own situation. Happy running!

References

• MARATHON TRAINING TO GET YOU A PB! Free £10 SPONSORSHIP! Spring Marathon Club 2020! - YouTube (YouTube Video)