Designed specifically for the peak training phase, this workout focuses on 800m track intervals with strides to finish, and is ideally fit into a progression over the final 4-6 weeks leading up to your key race.
This session is beneficial for those racing distances from sprint triathlons to IRONMAN events, though the total number of sets will vary. The strides to close out the workout will help you maintain your form when fatigue sets in.
Why 800m track intervals?
Training at high intensities close to your VO2max provides several key benefits. It improves aerobic capacity by pushing your body’s ability to transport and use oxygen, increasing overall endurance.
High-intensity intervals also strengthen your heart and improve stroke volume, boosting overall cardiovascular efficiency. Additionally, faster efforts—as with these 800m track intervals—can improve running economy, making your stride more efficient and effective.
Lastly, tackling high-intensity intervals can build mental resilience and prepare you for the rigors of race day.
Execution tips
- Focus on running with good form, and don’t ever “muscle through it.” Maintain an upright posture, engage your core, and keep your arms relaxed yet strong. Focus on a quick, efficient turnover and landing softly on your midfoot.
- This is a hard session, and you should always go into your key sessions well fueled and hydrated.
- This workout is best performed on a track to keep variables consistent interval to interval (and week to week during the progression) and because a track provides a soft surface that is more forgiving than asphalt or concrete. However, it can also be executed on any flat surface.
- The 800m track intervals should be ran at a pace slightly faster than your current 5K race pace. For example, if your 5K pace is 8:00 per mile, aim for each set to be around 3:45. For the stride sets, focus on smooth, powerful strides.
- Avoid this workout if you’re experiencing any muscle strains or injuries. It is also very important to have been consistent with your run volume and to ease into speed work for a few weeks before going out for the first attempt at this session.
Workout of the Week: 800m Track Intervals with Strides
Warm-up
15 min. easy jogging, gradually increasing the pace over time
Dynamic stretches such as leg swings, high knees, and butt kicks
Main set
5-8 × 800m @ slightly above 5K race pace
2-3 min. walking or slow jogging between sets
Strides
3 × 150m strides (start at the bend in the track, finish on the straightaway)
Build from a strong start to ~95% of maximum controlled pace
Walking recovery back to starting point between strides
Cooldown
10-15 min. easy jogging
