800s Virtual Speed Development Session

13 May 2020 - By David Jobling

For our Virtual Speed Development Session this week we have a progressive pace 800s session for you to have a look at by yourself – please adhere to and respect all current Social Distancing and Government guidelines.

The suggested session plan, after a warm up run and drills, is to run progressive pace 800 metre efforts with static/standing/moving recoveries.

A session tailored for all, please be cautious tho if you have been feeling unwell, recovering from any recent injury or condition or if you are currently significantly increasing your weekly mileage as part of any long distance focus event.

After an initial warm up run, please complete some warm up drills to gradually increase heart rate to prepare for the session main part – some graduated skipping, walking lunges, knee raises, heel flicks, some short speedbuilder run bursts or perhaps some fast feet on the spot?

You can decide on the number of repetitions of say 6-8 and also decide on a recovery time of say 90 seconds or 2 minutes at your option.

If selecting 6 repetitions it will give you 3 miles of speedwork which may be sufficient for most and perhaps a more usual or standard session duration for us of around or just over 30 minutes.
8 will give you a slightly longer session with 4 miles of speedwork.

The plan is to run each 800 at a slightly quicker pace than the previous one – so if you are going for 6 then as a general guide the progressive pace suggestion would be to aim for the first one at marathon pace and followed by half marathon pace, 10 mile pace, 10k pace, 5mile pace & 5k pace – pace judgement will be key!

For those opting for 8 repetitions, perhaps add an extra 5k pace repetition and, maybe to challenge, a final one at 3k target pace.

Recoveries will be static/standing/moving around.

A sports watch or timer will help you with the session, below is a screenshot of how it looks on Garmin, fingers crossed – you can select the number of repetitions and recovery duration.

If programming the 800s into your Garmin or other device the session segments can be pretty much run in any safe location, local route or areas we have used for similar sessions where you may be familiar with the distances.

After completing the 800s, please cool down with a slow recovery run/jog and some static stretching – a foam roller can be a great help with this if you have one.

Please let me know if I can help with any questions you may have beforehand or any feedback afterwards. DJ.

 

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