VO2 Max 800m Repeats
Workout - VO2 Max 800m Repeats
- 15min @ 8'00''/km
- 4 lots of:
- 100m @ 2'30''/km
- 8 lots of:
- 800m @ 3'30''/km
- 2min 24s rest
- 15min @ 8'00''/km
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Lee Grantham’s video “How to Run a Half Marathon in 1 Hour 19: 5 Key Training Sessions” covers some excellent workouts—here’s what you need to know. We’ve pulled the key details so you can test one of these sessions this week. Dive into the full video for comprehensive coaching cues and form tips.
Key Points:
- Aim for 3:44 per km (approximately 5 min 41 sec per mile) on race day.
- The program centers on five workout types: tempo intervals, long runs with tempo finishes, progressive long runs, VO₂-max intervals, and mixed-pace long runs.
- These workouts develop speed and lactate threshold while building confidence, all without becoming monotonous.
Workout Example:
- Tempo Intervals – Run 4 repetitions of 2 miles (≈ 3.2 km) at 3:40 per km (≈ 5 min 35 sec per mile), jogging easy for 60 seconds between each. If 2 miles feels too demanding, begin with 2 × 2 mi and work toward 2 × 3 mi, then 2 × 4 mi.
- Long Run with Tempo Finish – Cover 22 km, with the opening 16 km at ~4:15 per km and the final 6 km at your goal pace of 3:44 per km.
- Progressive Long Run – Split 18 km into three 6 km blocks, ascending paces: start at 4:15 per km, move to 4:00 per km, finish at race pace 3:44 per km.
- VO₂-Max Intervals – Complete 8 repetitions of 800 meters at 3:30 per km, taking full recovery between efforts to build peak aerobic power.
- Mixed-Pace Long Run – Run 20 km by alternating 2 km blocks: race pace (3:44 per km) followed by 2 km at an easy effort (4:15–4:30 per km), or whatever variation suits you.
Closing Note: Pick one of these sessions to run this week, use the Pacing app to dial in your paces based on where you are now, and revisit Lee Grantham’s full video for more coaching detail. You’ve got the plan—go chase that 1:19 half-marathon.