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 the complete picture and additional context.

Key Points

• Long run with hills: Ben’s 12-mile route around Devil’s Dyke mixed rolling terrain with sustained climbing, demonstrating how to blend uphill work into your weekly distance.
• Track intervals: Following a couple of races, he returned to speed work with the Brighton Phoenix club on Wednesday, finding that group settings pushed him to target pace even while feeling under the weather.
• Running form: Emphasis on shoulder relaxation and an upright posture; coaching feedback showed real gains in efficiency and power output.
• Watch choice: Coros Apex delivers navigation, elevation tracking, heart-rate monitoring, and water resistance—handy for route-finding and pacing without a support crew.
• Shoe care: Exploring shoe retirement strategies, secondhand options, and taking advantage of local shop deals to manage kit costs.
• Weekly structure: Four runs spread across Monday, Wednesday, Friday, and a flat Saturday park-run, with rest days woven in for recovery.

Workout Example

Monday – 12-mile hill run (approximately 12 miles)

• Warm-up: 1–2 miles easy on level ground.
• Main effort: Tackle the Devil’s Dyke loop—descend, climb back up the far side, and return. Aim for easy-moderate intensity (conversational pace, around 6–7/10 effort) through the hilly sections.
• Wind-down: 1 mile easy on flat terrain.

Wednesday – Track repeats (typical structure: 6 × 800 m)

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

Modify distances and tempos based on where your fitness sits right now—use the Pacing app to dial in your target paces.

Closing Note

Test these hill and interval workouts this coming week, customize the speeds to match your current level, and log your session in the Pacing app. Train smart, stay healthy, and keep progressing! 🚀

References

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