Interval Sessions
Distance
VO2 Max

Eight by Eight Hundred

Hard
What do the zones and paces mean? Learn more

About this session

Eight 800s at 5K pace. A dependable way to test your ceiling and then raise it, week after week.

Session structure

  1. Warm-up2 km warm-up at easy pace
  2. Main set8 × 800 m at 5K pace with 400 m easy jog recovery
  3. Cool-down1,500 m cool-down at easy pace
  1. 12 km warm-up at easy pace
  2. 2800 m at 5K pace
  3. 3400 m at easy jog
  4. 4800 m at 5K pace
  5. 5400 m at easy jog
  6. 6800 m at 5K pace
  7. 7400 m at easy jog
  8. 8800 m at 5K pace
  9. 9400 m at easy jog
  10. 10800 m at 5K pace
  11. 11400 m at easy jog
  12. 12800 m at 5K pace
  13. 13400 m at easy jog
  14. 14800 m at 5K pace
  15. 15400 m at easy jog
  16. 16800 m at 5K pace
  17. 171,500 m cool-down at easy pace