Running reps of 800m are very popular for developing speed across all race distances from 5km through to the marathon. This is a perfect session for runners and triathletes running across all distances.
Each week I will be posting the Friday Fartlek Run Sessions that you can do to enhance your running. Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
The inspiration for this weeks session comes from Stuart Payne an Australian based triathlon and run coach with Ready to Tri who specialising in coaching beginner athletes. Click here to see the original article.
- 20min WU Level II;
- 8x 800m Level V, 2min RI;
- 10min CD Level II;
- 10min Stretching
Start the workout with a Warm Up (WU) of 20 minutes easy jogging at Level II.
The Main Body of the workout is made up of eight reps of 800m run at Level V, with a two minute Rest Interval (RI) between reps.
The Cool Down (CD) is at a low intensity, jogging (Level II) for a minimum of ten minutes.
Finish with 10 minutes stretching to assist with the recovery.
During the last rep you should feel challenged but still in control. If that is the case this pace will be about right for your half marathon.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at firstname.lastname@example.org and 021 348 729.
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If you enjoyed this workout, here is a similar session I published.
With COVID-19 putting us here in NZ into lockdown (but still able to exercise in our local neighbourhood) and events cancelled, my race plans have been put into disarray. For the next four weeks I’m focusing on improving my 5km time. Monday will see me running a 5km and then 28 days of focused training.
Previously over a 4 week period myself and an athlete I coach have just taken over 2 minutes each off our 5km times. Jamie has dropped nearly 3 minutes from 25:36 to 22:37 (12% improvement) and I have taken my 5km time from 23:20 to 21:09 (9% improvement). I’ve put together a package that will help runners of all abilities, run a faster 5km.
I’m so certain that you will be running faster I have given it a 100% money back guarantee if you don’t improve your 5km time after 28 days. I don’t care what your excuse for running slower is after 28 days…..
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- It was raining…..
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