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800 combo

June 21, 2018 (Morning)

Exercise Type: Run

Comments:
*ok so I ran short on time. And also I really was hot and didn’t wanna do the 5th interval lmao

We’ve done this before or something similar anyway but lmk if you have any questions;)

Warm up .5 mile easy

This can be done on a track or road. Or the greenway. Obviously paces will vary where you choose.


I Want to do 5x 800m (.5 miles) as follows.


Run the first two 800’s (.5)moderately hard...more like a tempo pace
I think 9:30 to 10 pace would be ideal but depends on where..

Take a .25 mile easy jog/walk in between each.

Then the 3rd 800m is what we call a hammer interval.
This 800 is supposed to be hard and fast.
Give it what you can! It should be a significantly different effort than the first two.

Take complete 3 min rest after this one.

Finish last two 800’s back at that comfortably hard tempo pace. No need to increase speed at all especially coming off the hammer.

Cooldown a bit of have time..

This is a fantastic speed endurance combination workout bc I’m asking you to get some junk in your legs, run a fast 800 and then recover as best as possible before getting back to that tempo effort.
Take one 800 at a time!

You got this one if you keep the first two 800’s moderate!!