Progressive 800m Challenge

Workout - Progressive 800m Challenge

• 10min @ 6'15''/km
• 2 lots of:
  • 800m @ 4'10''/km
  • 1min 30s rest
• 2 lots of:
  • 800m @ 3'58''/km
  • 1min 30s rest
• 2 lots of:
  • 800m @ 3'45''/km
  • 1min 30s rest
• 800m @ 3'33''/km
• 1min 30s rest
• 10min @ 6'40''/km

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Intro

7x800 | TRACK WORKOUT TUESDAY gone wrong by Emma Abrahamson is fantastic. Here’s what you need to know to try it today. The complete video has all the additional details worth seeing.

Key Points

• Workout goal: Seven 800 m repeats on the track with 90‑second recovery intervals, at a “comfortably hard” intensity.
• Pacing strategy: Begin around 3:20 per 800 m, then work toward 2:50‑2:55 per 800 m (negative split format).
• Adaptation tip: Fatigue typically kicks in around repeats 4–5, just as it did for Emma. Switch those final repeats to 600 m while maintaining the same target pace and rest periods.
• Warm‑up: Run 1.25 mi easy (roughly 2 km) to prep your legs before the main set.
• Practical reminders: Stay on top of hydration in hot conditions (≈90 °F), keep 90‑second walks or jogs between repeats, and listen to what your body is telling you—reduce interval distance or extend rest as needed.

Workout Example

Warm‑up: 1.25 mi easy run (≈2 km)

Main set:
  • 7 × 800 m @ 3:20‑2:55 per 800 m (depending on fitness) 
  • 90 seconds rest (slow jog or walk) between each repeat

If you start to feel overly fatigued, change the last 3 repeats to 600 m at the same target pace, keeping the 90‑second rest.

Use the Pacing app to dial in your target speeds based on current fitness and race pace.

Closing Note

Give this 7‑x‑800 session a try, adjust the repeats for your fitness level, and track it in the Pacing app. Run strong, have a blast, and keep improving!

References

• 7x800 | TRACK WORKOUT TUESDAY gone wrong - YouTube (YouTube Video)