The Next Step

Jim, this looks like an excellent speed work. I find that keeping a steady pace when doing track work is not hard. The problem is in the recovery times. If I do 800m repeats with 400m jog between them, the first 400m will be like 2:00 minutes but the last few will be closer to 2:30 and I guess this is not so great. How do you make sure your recovery between repeats doesn't get longer?

Arie, I usually have around 2:30 recovery on my 800s as well. I also have less time on the first few repeats so what I do is jog around a little longer on the first few to take the extra recovery time. For me this helps out because I think I can run the repeats faster. If I take less recovery time on the first few I start paying for it on the later ones. From what I have read on intervals you can take up to the same amount of time for recovery as it took for the interval. I usually like to keep it lower though. Another variation that you can do is to run the intervals a little slower and decrease the recovery time. Maybe run 200 recovery instead of 400. I like to do this closer to a race because it forces you to run hard when you are tired and simulate race pace.