800m Intervals

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Sets of 800m, with rest periods between each repetition. A great workout for pacing control, endurance and cadence.

Warm Up

  • 5 minutes slow-paced jogging
  • 3 Sets of Strides
    • Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
    • Jog back slowly. THIS EQUALS 1 SET
  • Rest for 3 minutes


Main Workout (800m Intervals)

  • Sprint for 800m
  • Rest completely for 3 minutes
    • 1 sprint + 1 rest = 1 REPETITION
  • REPEAT for a total of either 3/4/5/6 repetitions


Cool Down

  • 5 minutes slow-paced jogging.


Workout Notes

  • This workout must be done on a flat route.
  • Your fast-paced running should feel like approximately 80% of your maximum sprinting speed.
  • The objective of an interval workout is to run at the same pace for every repetition (not to fade as the workout progresses).


Download PDF Here

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