Progressive 800m Speed Repeats

Workout - Progressive 800m Speed Repeats

• 10min @ 9'00''/mi
• 800m @ 6'30''/mi
• 1min 30s rest
• 800m @ 6'25''/mi
• 1min 30s rest
• 800m @ 6'20''/mi
• 1min 30s rest
• 800m @ 6'15''/mi
• 1min 30s rest
• 800m @ 6'10''/mi
• 1min 30s rest
• 800m @ 6'05''/mi
• 1min 30s rest
• 800m @ 6'00''/mi
• 1min 30s rest
• 800m @ 5'55''/mi
• 1min 30s rest
• 800m @ 5'50''/mi
• 1min 30s rest
• 800m @ 5'45''/mi
• 1min 30s rest
• 800m @ 5'40''/mi
• 1min 30s rest
• 800m @ 5'35''/mi
• 1min 30s rest
• 5min @ 9'00''/mi

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Intro: Matthew Choi’s take on 800m Track Repeats for Marathon Training offers a structured approach to building speed and confidence at race pace. Review the full video for complete context and form cues.

Key Points:

• 12 × 800 m repeats (2 laps per repeat) with stepped intensity to develop speed and reinforce marathon-pace execution.
• Four pacing tiers: first 3 reps @ 3:15 / mile (≈ 6:30 / mi), next 3 @ 3:07 / mile (≈ 6:14 / mi), following 3 @ 2:55 / mile (≈ 5:50 / mi), final 4 reps @ 2:50‑2:45 / mile (≈ 5:40‑5:30 / mi).
• 90‑second jog/walk recovery between each 800 m.
• Warm‑up: 1 mile easy, dynamic drills, striders; Cool‑down: 1 mile easy + light walking.
• Success depends on hitting target lap splits (≈ 45‑50 s per 400 m) and keeping rest intervals consistent.

Workout Example:

1. Warm‑up – 1 mile easy + dynamic warm‑up (walking drills, striders).
2. Repeats – 12 × 800 m:
   • Reps 1‑3: @ 3:15 / mile (≈ 1:37 per 800 m).
   • Reps 4‑6: @ 3:07 / mile (≈ 1:33 per 800 m).
   • Reps 7‑9: @ 2:55 / mile (≈ 1:27 per 800 m).
   • Reps 10‑12: @ 2:50‑2:45 / mile (≈ 1 min 20‑1 min 15 per 800 m).
   • Recovery: 90 s easy jog/walk after each repeat.
3. Cool‑down – 1 mile easy + brief walk to fully recover.

Practical Tips:

• Start each repeat slightly under goal pace, then accelerate through the second half.
• Use a GPS watch or phone app to track 400 m splits; work toward consistent pacing.
• If the prescribed times feel out of reach, adjust to a pace that matches your fitness level — the intent is intensity, not a specific number.
• Keep the 90‑second recovery genuinely relaxed; don’t surge away from the track.
• Group the 12 repeats into three blocks of four to maintain mental discipline.

Closing Note: Test this session as written or modified to fit your current condition. The Pacing app lets you tailor the splits to your own race targets. Enjoy the work.

References

• 800m Track Repeats for Marathon Training - YouTube (YouTube Video)