800s – Thursday 13/2 Speed Development

10 February 2025 - By David Jobling

 

Meet please 7.30pm at our Eastways location at corner of Croft Way/Eastways CM8 3YS & what 3 words: ///refusals.wide.likes.

Please please be seen & safe with hi viz or torches.

We’ll do some dynamic stretching and drills but please do a warm up jog/run of 1-2 miles prior to meeting up.

The session is 800m repetitions – a  classic speed workout especially at this time of year when many athletes are training for and focusing on spring marathons.

Athletes should ideally aim for 5-7 repetitions within a 35-40 minute session time.

Pacing guidance is somewhere between 5k – 10k pacing depending on where you are with your running at the moment and as ever please aim to take them all on at a pace that you are able to maintain throughout and across all the repetitions.

More explanation on Thursday but those on spring marathon plans may want to run the 800 intervals adopting  “Yasso” pacing – please follow this link for more information  https://marathonhandbook.com/yasso-800s/  – where you will run your 800s in a time that can be linked to a goal marathon time. Basically, if you plan to run a marathon in 4 hours & 30 minutes then your Yasso pacing would be to run a series of 800s in 4 mins & 30 seconds – and for 4 hours it’s 4.00, for 3 hours 30 minutes it’s 3.30 and so on by just converting your hours/minutes goal marathon time to minutes/seconds for your 800m goal Yasso pace.

Recoveries will be 2 minutes walkabout & standabout.

Garmin screenshot of session structure is below (please select appropriate number of reps) altho our loop there is pretty much bang on 400m which will help with button/manual timing.

Sasha & I look forward to meeting up with everyone on Thursday.