Just posted this in the Prospect Park meetup so cross-posting here: Here's a cool running video of the Oklahoma State cross country team doing a similar workout (progressive mile repeats instead of 800s, but same concept): http://www.flotrack.org/coverag.... Like their coach says, it's more important to do more than to start and progress too fast.
1 · December 6
Recommended workout for Dec. 6: One-mile warmup, then...
RUNNERS WITH A DEEP TRAINING BASE (lots of recent speedwork): Progressively faster 800m repeats with short recovery. Do first 800m at estimated marathon pace, then do each subsequent 800m 20sec/mile faster. Recover by jogging just 200m after each repeat, and keep going until you can no longer speed up the required amount. Finish the workout with an easy mile.
ALTERNATIVE FOR RUNNERS WHO ARE BUILDING THEIR BASE (not much recent speedwork): 1 mile warmup, then 4 x 800m at half marathon pace, with 400m recovery. Finish with 1-2 easy miles.
0 · December 2