12 x 800m: A Challenging Workout for Endurance Athletes
Are you an endurance athlete looking to take your training to the next level? Do you want to improve your cardiovascular fitness, increase your lactate threshold, and build mental toughness? If so, then the 12 x 800m workout is for you.
What is the 12 x 800m Workout?
The 12 x 800m workout is a high-intensity interval training (HIIT) session that involves running 12 repetitions of 800 meters at a fast pace, with active recovery in between each repetition. This workout is designed to push your body to its limits, challenging your cardiovascular system, muscular endurance, and mental toughness.
Benefits of the 12 x 800m Workout
Improved Cardiovascular Fitness
The 12 x 800m workout is an excellent way to improve your cardiovascular fitness by increasing your heart rate and blood lactate levels. This will help you to become more efficient at delivering oxygen and nutrients to your muscles, allowing you to perform at a higher intensity for longer periods.
Increased Lactate Threshold
The high-intensity nature of the 12 x 800m workout will help to increase your lactate threshold, which is the point at which your body starts to accumulate lactic acid and fatigue sets in. By increasing your lactate threshold, you will be able to maintain a high intensity over a longer period.
Mental Toughness
The 12 x 800m workout is a mentally demanding session that will push you to your limits. By completing this workout regularly, you will build mental toughness and develop the ability to overcome adversity.
How to Perform the 12 x 800m Workout
Warm-up
Before starting the workout, warm up with 10-15 minutes of easy running or jogging. This will help to get your heart rate up and prepare your muscles for the intense effort ahead.
The Workout
Run 800 meters at a fast pace (approximately 1-2 minutes). Then, walk or jog for 200-400 meters to recover. Repeat this process for a total of 12 repetitions.
Cool-down
After completing the workout, cool down with 10-15 minutes of easy running or jogging. This will help to gradually bring your heart rate back down and prevent muscle soreness.
Tips and Variations
Pace Yourself
Make sure to pace yourself correctly during the workout. Start at a fast pace, but not an all-out sprint. You should be able to maintain a consistent pace throughout the 12 repetitions.
Incorporate Hills or Inclines
To add an extra challenge to the workout, try incorporating hills or inclines into your 800-meter runs. This will help to build strength and endurance in your legs.
Use a Treadmill or Track
If you don't have access to a 800-meter track, you can use a treadmill or a looped course to complete the workout. Make sure to adjust the incline and pace accordingly.
Conclusion
The 12 x 800m workout is a challenging and effective way to improve your endurance, increase your lactate threshold, and build mental toughness. By incorporating this workout into your training program, you will be able to take your performance to the next level and achieve your goals. So, are you up for the challenge?
