Run Less, Run Faster: 800s

Workout - Run Less, Run Faster: 800s

• 12min @ 6'30''/km
• 5 lots of:
  • 800m @ 4'30''/km
  • 3min rest
• 12min @ 6'30''/km

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Intro: Here’s a breakdown of Over 40 Runners You MUST Do This from That Running Guy. It’s a solid video and we’re covering the essentials so you can start training right away. Watch the full video for complete details and additional context.

Key Points:

• Getting older means shifting toward quality over quantity — fewer training days, but each one matters.
• Alternate between 4-day and 3-day training weeks for consistent recovery periods.
• Stick to three training pillars weekly: the long run, a tempo or interval session, and easy aerobic runs.
• Recovery foundations: aim for 8 hours of sleep, eat balanced meals, drink to your sweat rate, and schedule 1 weekly strength/mobility session.

Workout Example:

1. Week 1 – 4 days
   • Long Run: 10–15 mi (or km) run easy enough to hold a conversation.
   • Tempo Run: 20–40 min at ~85% of max HR, roughly 25 sec slower than 5K pace.
   • Two Easy Runs: 3–5 mi each at an easy aerobic pace.
2. Week 2 – 3 days
   • Intervals: 3–8 x 800 m (or 5 min) at your 5K pace (slightly slower) with 3 min easy jog recovery.
   • Easy Run: 4–6 mi at an easy pace.
   • Optional Long Run: Run a long distance if desired, or skip it to prioritize intensity.

Practical Tips You Can Use Right Now:

• Plan your weeks in a 4-day / 3-day rotation.
• Keep your heart rate around 85% during tempo runs with a monitor.
• Log your intervals and recovery times using a stopwatch or Pacing app, adjusting paces to fit where you are right now.
• Include a 20-minute strength circuit (lunges, squats, core work) weekly.

Closing Note: Test out this plan and use the Pacing app to set your paces. Lower mileage paired with focused workouts keeps your fitness sharp without the fatigue — start this week and see the difference. (Head to the full video for Chris’s full explanation.)

References

• Over 40 Runners You MUST Do This - YouTube (YouTube Video)