What's a GO TO 800 workout need to PB in 16 days!

I always loved 3-5x400m at 800m pace with 5 minutes rest.

Another option is a 600m at 800m pace then tack on 2-4 200ms at 800m pace. Long rest all the way through.

Good luck!

600m at goal pace 1min rest 200m allout pumping arms down straightaway

Run time trials (or races) at mile, 800 and 400 (400 is five days before race). After each, a few 200's at 800 pace. Easy days twice/week, do strides, 6-10 x 100, each getting faster and more relaxed.

Race: Get out quick first 100, but then settle into pace. Begin to pass people at the bell, and really push the last 300, not just the last 150. For a fast time it is better to just not slow the last 300 than to try to "kick" the last 100-150.

Where is there a track meet in mid-August? All-comers, maybe?

I won't have anybody to race with. it's club meet and they put all girls all ages together and the closest kid to me will be 4 seconds back.

Might be some older girls 5-10 seconds in front of me.

It's going to be a solo effort.

need2pb wrote:

I won't have anybody to race with. it's club meet and they put all girls all ages together and the closest kid to me will be 4 seconds back.

Might be some older girls 5-10 seconds in front of me.

It's going to be a solo effort.

In that case, 2 workouts:

1. Take your 800 meter goal time. Multiply by 2/3. Run 3x500 in that time with 100 meter break. So, say your 800 goal is 2:30. Multipy that by 2/3 and you get 1:40. Run 3x500 in 1:40 with 100 meter jog in between each one.

2. Divide your 800 meter goal by 3. Run 5 x 300 in that time jogging 300 meters in between. So, again, say you're shooting for 2:30. Divide that by 3 to get 50. Run 5x300 in 50 seconds with 300 joggin break in between.

Do each of these 2 times. 1, then 2 and 1, then 2.

So a 2-flat 800 runner would have 5x300 in 40 with short rest in the middle of their workout, and the top 800 runners in the world would be doing 5x300 in 34... no way

good luck in your 800 wrote:

I always loved 3-5x400m at 800m pace with 5 minutes rest.

The above suggestion is solid.

Since you say you've done a lot of easy miles on trails this summer, I'd suggest you try for 3 track workouts within the 2 weeks you have:

2 geared towards speed (faster than goal 800m pace)

1 that is meant to be hard (very near goal pace)

The "speed" workouts could be like 6-10x 200m at ~1 second faster (per 200m) than your goal 800m pace. Or could even be 10-15x 100m just slightly faster than goal 800m pace. Easy job between 1.5 - 2 minutes.

The "hard" workout would be something like the 3-5x 400m at 800m pace as suggested above.

Good luck

Outrageous suggestion wrote:

So a 2-flat 800 runner would have 5x300 in 40 with short rest in the middle of their workout, and the top 800 runners in the world would be doing 5x300 in 34... no way

It sounds like she's a teenage girl to me. She's not running 2 flat. Probably more like between 2:20 and 2:50.

And 300 jog is not short rest.

I once ran a 7-second PR two days after running a workout that was something like 2x200 at goal pace+2-3sec followed by a 400 at the pace the last lap of your 800 would be. I did three sets of this with 1 minute rest between intervals and I think 5 min rest between sets. The large PR I ran was probably because, in part, I hadn't been doing much speed work and this was midseason or so, but the workout really got the fast -twitch fibers going in any case.

3 x 400 with 4 mins rest at the pace of the first 400 meters of your 800 meter race.I.e. I run 2 flat and i like to open in 58 and close in 62 so i would do 3 x 400 at 58 seconds instead of 60

need2PB wrote:

What's a meat and potatoes go to 800 workout that every 800 girl does?

I ran a PB at my first meet of the season and have not been able to repeat that all summer. Final meet is in 2 weeks. I have not done much speed work this summer just lots of miles on the trails.

I think I can pick up 1 second in 2 weeks.

All my races this year were in no mans land except for the PB where I did have a kid to race with.

thanks

My break through workout in HS was similar to some others suggested. I did 3x500 at goal pace with a FULL recovery (at least 6 minutes if not more). First rep should be 2-4 seconds above pace, second rep on pace, and almost race the last one.

westie 101 wrote:

600m at goal pace 1min rest 200m allout pumping arms down straightaway

I always liked the 600m at goal pace as a late season workout. I might follow the 600m up with 4X200 starting at goal pace and cutting down to a bit faster than goal pace, myself (as opposed to the single all out 200m).

200-400-600-800-1k-800-600-400-200 with 200m jogged recoveries

1X600 at race pace. 90 second rest, then 200 all out. If you have anything left after 10 minute rest, then 4x200 at race pace with 200m jog rest between

Perkunas wrote:

good luck in your 800 wrote:

I always loved 3-5x400m at 800m pace with 5 minutes rest.

The above suggestion is solid.

I agree too. 4 of them, maybe 4 mins recovery.

If she's done little track work, then you need to work on your 400 speed too. So do some classic 400 workouts - like 3 x 300s at a fast 400 speed, big recoveries, like 15-20 mins. Or else 6 x 200 with 4 mins rest, at 400 speed or faster.

So some 800 speed work, and some 400 speed work.

At paces like that, it's short rest. If she's going to run 2:20, 46's might take a fair bit of recovery.

Tonight did 5 x 400m with 5 min rest.

after warm up and drills.

then cool down,

Thank You

need2pb wrote:

Tonight did 5 x 400m with 5 min rest.

after warm up and drills.

then cool down,

Thank You

What was your time from earlier in the season?

What did you do these 5 in? 5 of them makes it a tough workout.

make sure you do some 400 speed work too. The faster you are over 400, the easier the first lap of the 800 will feel.