Running · VO2max
6 × 800 AT 5K PACE
6 × 800 m at 5K effort, 75–90 s jog
WHAT IT TRAINS
5K race rhythm in slightly shorter pieces, so the pace stays crisp.
WHO IT'S FOR
5K runners of every level.
HOW TO DO IT
- 01Warm up 15 minutes easy with strides.
- 026 × 800 m at 5K effort.
- 03Jog 75–90 seconds between.
- 04Cool down 10 minutes.
SCALED VERSION
4 × 800 m with 2 minutes' jog.
Build the scaled version in Forge →TARGETS THAT FIT YOU
Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.
THE WORKOUT, STEP BY STEP
RUNNING
6 × 800 at 5K Pace
6 × 800 m at 5K effort, 75–90 s jog · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/6x800-at-5k-pace
WARMUP15 min
Easy with strides.
INTERVAL800 m
5K effort.
RECOVERY1m 20s
Easy jog.
COOLDOWN10 min
Easy.
RELATED WORKOUTS
- RunningRace-specificDifficulty 3 of 5 — Hard
Yasso 800s
Up to 10 × 800 m, equal-time jog recovery
1 h 15Inspired by Bart Yasso - RunningSpeedDifficulty 4 of 5 — Very hard
Fast-Finish 800s
6–8 × 800 m, surge the last 200, 2–3 min rest
1 h 10
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