Track Workout: 800s and 400s and sprints, oh my.


By Takia McClendon

This week's workout is all about pushing ourselves to run comfortably at our goal pace. If you're interested in running your fast 10k or half-marathon, this is a great workout to add to your toolbox. 

If you're new to track workouts we recommend starting with the following links: 

What You Need To Know:

In this workout, you'll complete 2 x 800m @ 10k pace, 4 x 400m @ 5k pace, and 4 x 100m sprints. It may sound like a lot but you're going to feel accomplished at the end, I promise. 

Where to do it: I recommend completing the workout on the track but it can also be done on the road or treadmill. 

How do you set my pace? The 800m repeats should be done at your goal 10k race pace and your 400m repeats should be done at your goal 5k race pace - both should be faster than your regular pace but be sure to avoid running max speed (until your sprints). 

Let's Do This

The Warm-Up: Start by jogging around the track at an easy (conversation) pace for 10-minutes. There's no need to push yourself during the warm-up because our goal is to just wake the muscles up and prep them for the workout. 

The Workout: This workout is divided into three different parts. Please read each section and follow the directions to make the most of your experience. 

2 x 800m: Complete each 800m rep at your 10K goal pace. After each rep, take a short (up to 1-minute) break. 

4 x 400m: Complete each 400m rep at your 5K goal pace. These should feel a little harder than your 800m repeats. After each rep, take a short (up to 1-minute) break. 

4 x 100m sprints: Close out the workout sprinting the 100m straightaways 4 times and jogging the curves in between each rep. This should total in two full laps around the track including your jogging "break". You should be running at a hard effort and speed for your sprints. 

The Cool Down: Cool off with 8-10 minutes of jogging at an easy pace. Don't forget to hydrate, stretch, and fuel after your workout is complete.

Takia McClendon is the co-founder of City Fit Girls. She's a shoe expert and manager at a running store in Philadelphia and a Certified Level 1 USATF Coach. Follow her online at @takiamcclendon.