Sub 2:10 800m thread

Best workout for me to hit a target time in the 800m is 8 by 200m at 800m pace. Throw in 200m easy recoveries with possibly a 600m one in the middle. When you can do this at race pace you should get close or do it. When you do crack it tell us.

I think I might even cut the rest on this recommended workout to a minute. You can do a minute and a 1/2 if it's too tough, but if you can recover in a minute (do like 2 x 4 x 200 with a lap in between sets) doing 2s at race pace then you're well on your way. 45 seconds would be even nicer.

Hey I have a summer program can get you under 2:05 this year easy. What is your e-mail we can about it today.

4x400m at goal pace with full recovery (8 minutes)

Run 800 meters in the following way:

1st 200 meters in 45 seconds

next 200 in 35 seconds

next 200 meters in 45 seconds

last 200 meters in 35 seconds

3 sets - 400 easy jog recovery between sets

This is harder than it sounds. When you can run three sets at 42/32/42/32/42 - you should be able to break 2:10 in the half.

Good luck!

Two types of workouts are important. Shorter speed workouts like the 200s discussed above are important. Also, longer threshold repeats are good.

I would start the threshold workouts early in your season. Work up to something like 8X1000 with 45 seconds recovery. You should run these at a moderate pace--faster than a tempo run, but not all out. You should finish feeling tired, but not completely exhausted. In the middle of the season, you might add a few 800 pace 200s to the end of this workout.

I'd run one threshold workout and one speed workout per week. The speed work should generally get shorter and faster as the season progresses.

Great responses guys.

So it seems to me what I should be going for is shorter workouts at faster than race pace to improve top end speed, workouts at race pace to get comfortable at running at race pace and maybe some work at 1500 pace with short recovery to improve speed endurance.

I do longer 800m and 1000m intervals too but its the shorter more 800m specific stuff Im not sure on.

On sat I did the following workout:

2x(3x200) 2 mins between 200's and 10 mins between sets. I did 31,31,31 and 32,33,33. Bit disappointed in 2nd set (was on 200m gravel track with training shoes though).

Good workout but tomorrow I want to do something a little longer at 800 pace.

Im thinking 3x(2x300) in 48-49 secs.

Also Im sure there are a fair few masters runners/high schoolers or female college runners out there looking to break 2:10 so it would be great to hear some input and see what people are doing.

are you sure about working out on back to back days? I did that this year but it took me years of training to be able to recover from consecutive hard workouts.

I began this year with a p.r. of 2:10.44 and ended with 2:03.6 in a relay, 2:06 open. My schedule looked basically like this:

I did 35-40 mpw and did 3 workouts a week. Generally, they were @800 pace, @400 pace and a tempo. Sometimes, instead of the tempo I did another 800 pace workout. If I was racing I worked out M/T/Th - but this was super difficult with a race on Saturday. I only did that like twice. You can do T/Th/S workouts, sunday long runs, W/F easy run and Monday day off/cross train.

@400 pace: 6x200 w 3 minutes rest, 10-12x100 w 1:30-2:00 rest, maybe towards the end something even faster like 3x200 @ 95% effort, full recovery, or 10-12x55 m.

@ 800 pace: 8x200/minute rest was a good workout, and I did it like every week for a month and a half. Then I transitioned to 4x400 with 3-4 minutes rest, but this turned out to be too hard and I moved to 5 minutes rest. I did about two months of 5-6x300 @ 800 pace, 3 minutes rest. On these workouts I tended to go all out, like, had to sit for 30-45 minutes afterwards. Some will say don't go all out on workouts. But I think that that is where progress is made.

Tempo: not all out, but fast.

Towards the end, think about some compound, multiple pace workouts. My favorite workout of the season was 600/500/400/300/200/100, 3 minutes rest. Then I was in about 2:06 shape and I did 1:44, 1:24, 66, 48, 28 and and 13.8. The first intervals are very hard but then they get easier as you get faster.

Have you thought about lifting? I started doing snatches and squats this year and I think it really helped. I'm not sure though- there's no way to falsify the hypothesis.

Good luck.

Top post "I do planks".

What your saying seems similar to the approach I'm planning on taking.

Did 4x400 at goal pace yesterday but I took full recovery (8-10 mins). Went 62, 65, 66, 66..started out too fast and there was a huge wind so happy with that.

My plan for the next 6-8 weeks

M- 1 mile warm up, 2x (3x200m) at 400 pace*, 1mmile warm down

T- am 4 miles pm 6 miles+strides

W- 1 mile warm up, 20 mins at tempo pace, 1 mile warm down

T- Rest

F- am 4 miles pm 6 miles+strides

S- 2 mile warm up, 6x1000m with 2 min rest, 2 mile warm down

*alternated weekly with 1. 4x400m at 800m pace 2. 16x200m @mile pace.

I notice you did an extra day faster stuff in place of my longer 1000m intervals. I'd say Im more the 800/1500 type so would you recommend sticking to the schedule as is or would you add in another workout at 400 or 800 pace instead of the vo2max intervals.

Also is it better to do the stuff at current 800m pace or goal pace?

Oh and yes I have considered lifting.

Thing is I'm not sure I need it right now to improve...my thinking is I can get down to 2:05 without lifting (hopefully) and then when I start lifting it will be and added stimulus.

Running bob,

What is your e-mail, I have a program you will like

I found that squats, leg presses (done quickly), lots of core work (crunches, bicycles, hanging leg raises) and some general upper-body lifting all help with late-race form and help to maintain speed.

On the tempo workout, I've been doing them at about 10mile race pace, 5-6km. Should I focus on 15-20min @10km pace instead? What about adding in 3km @ tempo pace late in a long run?

That's sounds like a Maggie Vessey workout?

bulldog35 wrote:

That's sounds like a Maggie Vessey workout?

Which workout?

[quote]running bob wrote:

Did 4x400 at goal pace yesterday but I took full recovery (8-10 mins). Went 62, 65, 66, 66..started out too fast and there was a huge wind so happy with that. [quote]

Yeah I made that mistake too. This also answers your question about goal 800 pace versus current 800 pace. At these balls-out workouts, I'd be surprised if you could complete them at goal pace.

[quote]

W- 1 mile warm up, 20 mins at tempo pace, 1 mile warm down

...

S- 2 mile warm up, 6x1000m with 2 min rest, 2 mile warm down

[quote]

These might be a bit redundant for your goals. Maybe replace one with a 1500 pace workout, i.e. 10x400/minute rest. If a sick aerobic base is what you're after, consider throwing in a long run.

[quote]

I notice you did an extra day faster stuff in place of my longer 1000m intervals. I'd say Im more the 800/1500 type so would you recommend sticking to the schedule as is or would you add in another workout at 400 or 800 pace instead of the vo2max intervals.

[quote]

I'm not sure. That's a judgment call. What I did worked for me but if you respond to aerobic stuff, that's great. There's a lot of ways to run an 800.

my email is victoryomole@yahoo.com and i want to run under 2:05

Wegeto wrote:

Hey I have a summer program can get you under 2:05 this year easy. What is your e-mail we can about it today.

my email is

m.adamo1992@gmail.com

If you wouldn't mind, could you send me one?

adamonation92 wrote:

my email is

m.adamo1992@gmail.com

If you wouldn't mind, could you send me one?

My email is

I would love one of your programs you were talking about.

I am currently trying to break 2:10 by April for our distirct meet.

Thank you kindly for this!

I did it as a senior in HS with a 2:05.

40-90 miles a week all easy during the season. No speed work. Went out in 61. Came back in 64. 1st place went out in 57 and came back 72ish so it looked like I was flying on the 2nd lap.