if a runner wants to break the two minute


For example, if a runner wants to break the two minute mark in the 800, the tempo runs will use 200 or 400 m intervals based on the two minute 800 time. Start with a dynamic speed warm up used to warm up for a race and run a 400 m interval in 60 seconds followed with a 60 second rest. Run another 400 m interval at 60 seconds or faster that ultimately computes to a two minute 800 m race.

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