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Track Workout - 800s & 400s On the Charles

Objective: In this workout the longer intervals (800s) are done at a slightly higher intensity level than your goal race pace, and the shorter intervals (400s) are done significantly faster than your goal race pace. Mixing longer and shorter intervals helps train up your threshold pace.

Notes for performing outside along the Charles River: Start your 800s 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). Turn around and slowly jog 400 meters back toward the Mass Ave Bridge - until you reach the covered bench just across from Ames Street - near the start of the floats for the MIT Sailing Pavilion. Then run the 400m interval from that covered bench to the starting covered bench (the last covered bench before the Mass Ave Bridge). Jog toward the bridge to recover. Repeat 4 more times.

Warm Up

Perform a standard warm-up plus any additional drills or exercises for the day.

Main Set

Repeat 5 times (total 6K)


  • 800 slightly faster than goal race pace, then jog back 400m for recovery
  • 400 quick, but not all out, then jog for about 1:30-2:00 for recovery
Cool Down10 minutes - walk 400 to 600, stretch for the remaining time

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