PACE REVEAL: See the pace that wodfollowers see. Merry Christmas.
This is the final workout in the 800 progressions. We have been doing 800m repeats for the last few months building to today’s 10 x 800m. Hold on to your pace throughout. Pick a time that you were able to complete previous batches of 800s and stick to it. You will not be asked to do these for a while after this week.
A) P&G 800m warm up.
B) 10 x 800m tempo run, jogging rest 1:1.
PACE is your 5k PR Pace. Break it down into 100, 400, & 800 chunks to know your goal time. This should be something that is not difficult to maintain for 400m, but increasingly difficult over the remaining 400m of each run. Each rest should be done at a jog (it’s ok to stop for a quick drink of water, but no more than a few seconds). Your results should not vary by more than 15 seconds per 800m. Record slowest 800 time.
1:1 rest meant the rest should be exactly as long as the most recent 800m run took. (i.e. if the 1st 800 took 3:00, 1st rest 3:00, if the 2nd run takes 3:20, 2nd rest is 3:20…)
C) walk 200m, jog 200m.