Running · Speed
FAST-FINISH 800S
6–8 × 800 m, surge the last 200, 2–3 min rest
WHAT IT TRAINS
Changing gear when tired — the last-lap kick.
WHO IT'S FOR
Milers to 10K runners who lose races in the final 200 m.
HOW TO DO IT
- 01Warm up 20 minutes with strides.
- 02800 m: the first 600 at 5K effort, then surge the last 200 at mile effort or faster.
- 03Rest 2–3 minutes. Repeat 6–8 times.
- 04Cool down 10 minutes.
SCALED VERSION
4 × 800 m with 3 minutes' rest.
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
Fast-Finish 800s
6–8 × 800 m, surge the last 200, 2–3 min rest · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/fast-finish-800s
WARMUP20 min
Easy with strides.
INTERVAL600 m
5K effort.
INTERVAL200 m
Mile effort or faster.
REST2m 30s
COOLDOWN10 min
Easy.
RELATED WORKOUTS
- RunningSpeedDifficulty 4 of 5 — Very hard
4 × 800 Mile Sharpener
4 × 800 m, ~6 min rest — two controlled, two near mile pace
1 h 10 - RunningRace-specificDifficulty 3 of 5 — Hard
Yasso 800s
Up to 10 × 800 m, equal-time jog recovery
1 h 15Inspired by Bart Yasso
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