According to coach Bart Yasso, a runner should train running 800 m intervals at a speed such that the he can complete each of them in the time he expects to finish his marathon. I have been running 800's in about 3:30 min (marathon goal: 3 hr 30 min). These are yesterday's chronos for the 6X800 intervals:
1. 3:41 min, 7:06 min/mile
2. 3:31 min, 6:50 min/mile
3. 3:29 min, 6:43 min/mile
4. 3:33 min, 6:48 min/mile
5. 3:30 min, 6:49 min/mile
6. 3:30 min, 6:49 min/mile
We walked a lap after each interval and my heart rate had a complete recovery. I usually run the first lap with the 3:45 min group, then take the lead after the first lap and finish strong the last 100 m. Not sure if this is the best strategy. Probably not very energy efficient, but definitely a good workout.
It is recommended to do these intervals once a week. However, I have been doing them twice a week, Wed PM and Fri AM. I am taking Thursdays off to have a good rest day.
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