Thursday 12th December – Progressive 800’s

9 December 2024 - By Kerry Townsend

This week ‘s session is Progressive 800’s.

Please meet at 7:30pm the “Redrow” Wendon Avenue/Raven Drive, the ‘what3words’ for the location is ///forum.tones.tries. Please park considerately or consider parking at Aldi at the Haygreen Rd sports ground beforehand (/// found.gravel.swear).

Ideally, you should have completed a  1-2 mile warm up before the session starts.

You will run 800m efforts and rest for 2m 30s between each rep.  The session will last approximately 30-35 minutes and you will run as many 800s as you can which should be somewhere between 4 and 6 reps.

The goal is to speed up on each consecutive rep so that each 800m is progressively quicker than the last.  Pace guide for the first effort should be roughly your tempo / Tuesday night pace with progression up to around 5k pace if you can manage it. Ease up to Half Marathon Pace if you want to be a little more cautious.

The aim is not for the biggest progression – a 1 second improvement per 800m will count as a successful session -pacing is critical!

Karen and I look forward to seeing you there.