7 x 800m, 7 x 200m
7 x 800m, 7 x 200m
Designed for 3,000m runners
Intensity
800s @ 3K - 1500m pace
200s @ 800m - 400m pace
Recovery
3 minutes between 800m reps
8 minutes between sets
60 - 90 seconds between 200m reps
Exertion
8/10
Periodization
Performance Period, Stabilization Block
Context & Details
This is a little-known, but highly effective, 3,000m runner workout with a rich tradition.
It was performed by Seb Coe, Said Aouita, and Alan Webb.
Alan performed this workout in 2005 roughly 2 weeks before he set the then American Record in the 2 Mile of 8:11.48.
His splits ranged from 2:08 to 1:55 for the 800s and 26 - 25 second range for the 200s.
Since this session happens in the Performance Period and in a Stabilization Block the goal of this session is to stabilize the athlete’s desired performance paces. You’ll notice the work-to-rest ratio is between reps is 1:1 to 1:3. What this tells us as coaches is the focus is on maintaining fitness qualities without creating excessive fatigue, so the intraworkout is kept on the generous side.
By contrast, had this session happened in a different period, for example, the Specific Period and in an Extension Block, then the goal would be to rehearse extending the runner’s ability to hold a specific pace. This could be accomplished by decreasing the rest intervals of the 800s and 200s down to 1:1/2 to 1:1 or by extending the rep distances to 1,000m or possibly 300m.
Humans are surprisingly very programmable creatures. Sometimes it’s helpful to think of training as a rehearsal for a theatrical performance. Early rehearsals are about learning your lines, staging cues, etc. And the final rehearsals are geared towards committing the details of a role to the actor’s memory, so it becomes “automatic.”
Running training is no different. Workouts are really just rehearsals of sorts. The runner practices their paces in order to commit them to (muscle) memory.
Effective training results in desired race pace becoming automatic. When this happens it frees up the mental awareness of the athlete, giving them greater capacity to respond to external uncontrollables like weather, the course, competitors, etc. This in turn can be the difference-maker on race day. A runner with more rehearsal at race speeds most likely will outperform a competitor with less rehearsal at similar speeds.
Yes, the better-prepared runner will be more “fit” but they will also be more confident to take risks on race day.
Like many coaches, I often say “trust your training” to an athlete before a race. What I mean is your rehearsal for this race was thorough enough for you to take intelligent risks and see what results. Provided the athlete agrees, it makes for an exciting, and hopefully favorable, racing experience.
Continue Learning
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Good books on 3,000m training
Better Training for Distance Runners by Peter Coe
Winning Running by Peter Coe
Running Science by Own Anderson
Modern Training and Physiology for Middle and Long-Distance Runners by John Davis