6 x 800 m VO2max Repeats
Six 800 m repeats at about 5k pace with 400 m jog recoveries, a staple track session that builds VO2max and pace feel for 5k and 10k.
- Duration
- 1 h 05 minestimated
- Distance
- 12.6 kmestimated
- Effort
- 85
- Level
- Intermediate
- Focus zone
- VO2max
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 | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalVO2max 5k pace or a little faster | 800 m | 106-110% threshold pace92-98% HRmax105-109% FTP |
| 3.2 | RecoveryRecovery Easy jog | 400 m | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Two laps of the track at a fast, controlled pace make the 800 m repeat a staple of distance training. This session has six repeats at about 5k pace, or slightly faster, with a 400 m jog after each one.
Each 800 lasts roughly two and a half to four minutes for many runners, enough to work your VO2max hard. The 400 m jog gives partial recovery, so you start each repeat with a raised heart rate. Even laps matter here, so check your split at 400 m and adjust early.
It suits intermediate runners preparing for 5k and 10k races. Use it once a week in the build phase. Progress to eight repeats or move on to 1000 m repeats.
Tips
- Run the first lap of each repeat no faster than the second.
- Jog the 400 m recovery at an easy, steady pace.
- Run in lane one to keep the distance correct.
Good for5k10kTrack
Season phaseBuild