Track Workout
- 800s Along the CharlesObjective: 800s done at your best consistent
pace train up your body's ability to tolerate the stress of running faster than
your maximum aerobic pace. Notes for performing outside along the Charles
River: Start at the first covered bench after the Mass Ave bridge, heading
NE along the River. It's about 800 meters to the far end of the float at the last
boat house on this stretch of the river (Crimson Sailing Academy). To recover,
continue walking or jogging in the same direction for half the amount of time
that your running interval took (if your 800 interval took 3:30 - jog for 1:45
- then turn around and continue jogging back to the end of the float at the last
boat house. Repeat the 800 in the other direction this time. Continue for 6 (newer
runners) to 10 (fit runner training for marathon) times.
Warm Up | Perform a standard
warm-up. | Main Set |
All repeats are at the same pace. When you can do 10 X 800 at a consistent
pace, that 800 pace - converted from minutes to hours - is a very reliable predictor
of your marathon time. For example if you maintain a pace of 3:30 (three and a
half minutes) for each of ten 800s, the odds are very good that your marathon
time will be very close to three and half hours. Run
Repeats (meters) | Rest (minutes) | 10 X 800 | equal
to your run time |
This is a good once-a-month "test set"
workout if you are training to race distances over 10K. If you are new to 800s,
it may take you a few workouts to figure out what your sustainable 800 meter pace
is. Also if you are new to 800s, you may not be able to do 10 repeats. You can
start with 4-6 and add one or two during each successive session. | Cool
Down | 15 minutes - walk 400, stretch for remainder of 15
minutes | |