3 x 500 m at 800 m Pace
Three 500 m repeats at 800 m race pace with long recoveries, speed endurance work for runners preparing for the 800 m, mile and 1500 m.
- Duration
- 1 h 10 minestimated
- Distance
- 12.6 kmestimated
- Effort
- 79
- Level
- Advanced
- Focus zone
- Anaerobic
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 | Warm-upRecovery Drills, skips, high knees, heel flicks | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalAnaerobic 500 m, 800 m race pace | 500 m | 122-128% threshold pace92-100% HRmax126-135% FTP |
| 4.2 | RecoveryRecovery Walk, then easy jog | 8 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 5 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Five hundred meters at 800 m race pace is a hard, focused effort of about 75 to 100 seconds for experienced runners. This session has three of them, each followed by eight minutes of walking and easy jogging. The long recovery allows each repeat to be run at full quality.
Repeats like these train speed endurance, the ability to hold a fast pace while the legs fill with fatigue. They also teach you how 800 m pace feels beyond the halfway point of the race. Run the first 300 m relaxed and fight to hold form over the last 200 m.
It is for experienced runners with regular track training. Use it in the peak phase before middle distance races, every one to two weeks. Because the load on the legs is high, plan an easy day afterward.
Tips
- Use the full eight minutes of recovery.
- Drive the arms through the last 100 m.
- Stop after two repeats if your form breaks down clearly.
Good forMileTrack
Season phasePeak