800m help, uk

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Well first off, you got to do much more then just go on runs, im assuming you do like 30 min runs?

you have to have track sessions atleast twice a week with some speedy intervals ect. and then days between those workouts go on 30-40 min recovery runs to start. for example

Mon: 30min easy + Sprinting strides (+/-80m)

Tues: 10-15 min warm up run, 2-3 x (600,400,200) (something like that) + cool down

Wed: 30min easy + strides and drills

Thurs: warm up + 8x200s or (something like that)+ cool down

Friday: take off or easy run

sat: some quick stuff

sunday try for a 40 - 50 min run

Something like this would get you in the 2:10s pretty easily. thing with athletics, you have to sacrifice some study time. this is a really general outline. and with your age you might even have to cut out some stuff.

When I was 14, I used to run hard every day. Kind of dumb, but I ran under 2:10. At your age, the most important thing is to get your body used to a work load, especially if you are quite new to running. If you do this, the times will follow, but it may not be in a linear way. I would try to run every day, or at least 6 days a week. If you are really sore and tired, just run 2 miles anyways.

For middle distance workouts, it's very important to know what your race pace feels like. I recommend that you first warm up, then try to run 4x200m at 2:15 800 race pace, with a 200m jog between each rep (no walking). Maybe try 2x 400 at race pace with 400m rest between a couple days later. Each week, try to add a couple more 200s and maybe one more 400. On your between days, try to run at a slower pace until you feel a good rythym, then pick it up with a mile to go. Try a minimum 3-4 miles on your between days. Try some all-out sprints the day before a track workout, 4-6 60- 80m with a full recovery between.

Your fitness will follow if you stay with the basics. When your fitness arrives, you will know what your goal pace feels like, and you will achieve your goal. Don't forget that the 3rd quarter of the race is where you have to push the hardest

Make sure you do a weekly long recovery run.

By runs, I mean proper sessions. For example on Monday I did 3 5min tempos at 6min/Mile and then 8 50 metre hills. Today I did my strength session.

Tomoz I'll be doing speed work e.g. 10 200ms or something with a group.

Then on Saturday I'll be doing a similar session. I don't do any long runs atm tho, should I start fitting one in on Sunday? Will it help a lot?

How long is long?

I'm of a slight build and struggle to do loads of sessions. I'm trying out doing at least 3 hills / speed sessions , a long run and a strength session for 2 weeks . Then I'll see how fatigued I am.

800m runner!! wrote:

I'm of a slight build and struggle to do loads of sessions. I'm trying out doing at least 3 hills / speed sessions , a long run and a strength session for 2 weeks . Then I'll see how fatigued I am.

That's exactly what you shouldn't do. You need to realize that a gap in fitness won't be covered by beginning with a lot of work and trying to deal with the stress of it. Your body has systems which need to be stressed in the right ways to make progress, and above all, this happens in stages. Trying to go hard from the start would probably make you plateau- or even get slower!

800m is an endurance event, which is why a good aerobic base will help you.

90 minutes will do at this stage will be enough. Add a weekly 2 hour run in the off-season.

Keep it easy.