Track [or Road] Workout: 800m Repeats

Takia McClendon

Last week, we introduced our first track workout, the Hasty Hastings 400s. If you haven't had a chance to check it out, feel free to do so now. This week, we're building up our speed work toolbox with 800 meter repeats. 

What is it? 4-6 x 800m repeats with a warm-up to start and a light jog to finish off. If you're new to speed work, start with 4 reps. Experienced and marathoner runners should feel comfortable with 6 reps. 

Where to do it? This workout can be done on the track or on the road. If you're doing it on the road, please note that 800m is about half of a mile. If you're doing it on the track, 800m is two full times around the track. 


What you can expect: Ladies, this workout won't be easy but you're going to feel like a badass when you're done. Dig deep to finish off your repeats and treat yourself when you're done. We recommend bringing a bottle of water to the track with you for this workout. 

Warm-Up: Start out with a very easy 10-15 minute jog around the track. If you're doing this workout with friends, you should be able to hold a conversation with them. 

Skill Drill: Finish your warm-up with 100m of WALKING alternate toe-touches. This workout will help reduce injury and increase mobility. 

4-6 x 800m repeats: 4-6 x 800m with 200m (or 400m) light jog after each repeat. Remember, 800m equals two times around the track. 

How to do it: Run around the track 2 times (800m) at your 10K pace. After you complete your first set, jog 200m (or 400m) at a slower pace to catch your breath. You will feel like stopping but try to keep the body in motion (even if you have to walk). Do the next set a little faster than the first set and the following set faster than that. Repeat until you complete 4-6 reps.  

Cool down: Light jog for 10 minutes before stretching. 


Want to step up your training? Our training programs will help you cross the finish line with weekly speed workouts and more.