Going for a 2:08 800

OK but WHEN do i do these. And what workout would be most bennifical for me tommorow, Also give me examples of sample weeks, for now 4 weeks and peek.

No one can give you a sample week(s) when you have not told anyone when your goal race(s) is/are.

I don't possess any qualification as a coach: But I learned something over my 10+ years of training with a good coach. So using other words, I don't know the adaptation that occurs in the body itself but I'm probably able to design a simple plan that would make you reach your goal. I don't really know you as an athlete so take my advice at your own risk.

I'm gonna assume that you have 2'14'' or so. (not knowing your pb is a problem in itself so there's that) I'm also going to assume that you would like to improve your mile time as well

week 1

Mon- 50 minutes (try to keep your heart rate under 140)

Tue- 8 x 200m with 1' rest (33 flat if you can)

Wed- 50 minutes (heart rate as an indicator)

Thu- take a day off if you want to (otherwise 30 minutes very easy with 4 strides after)

Fri- 3 x (400m 90'' rest, 300m 1' rest 200m) take 3' between sets (70, 51 and 32 looks doable)

Sat- 40-50 minute run depending on how you feel

Sun- Do a 4-5 mile tempo run with a moderate to hard effort

week 2

Mon- rest

Tue- 8 x 300m with 1' rest (aim for 52)

Wed- 50 minute run or 40 with some weight training

Thu- 5 x 800m with 2'30'' rest (2mile pace works good here and helps the mile)

Fri- rest

Sat- 50 minutes

Sun- Choose between a 5mile tempo run or a 60 minute run, whatever you feel it will suit you better.

week 3 should be similar but instead of the 200m/300m you should do the 400m repeats i mentioned earlier

You can also do a 600m time trial instead of the tempo at Sunday

So that is a very basic 3 week cycle, the next 3 weeks you should focus on improving your workout times really.

A solo 600m at 1'33'' is your best indicator of your sub 2'08'' chance. 4'40'' mile is also achievable if you pace yourself well.

Don't expect to race that well at 3km and above with these training plan however.

11-12 weeks

Don't worry about peaking. Just try to continuously improve.

When I was your age I was following all of the complicated schedules with high specific volume. Couldn't beat 2:08 if I was cattle prodded.

I stopped doing that and used the Van Aaken method and immediately dropped to 2:04 and reduced it to 2:01.

Thank you Good Workout, this is very helpful. And im only in middle school so our longest distance is the 1600. Also my pr is 2:18 but I ran that last week without any training and im confident I can easily beat that with a small amount of speed training.

My Plan is to take 2 more weeks with stregth workouts (1k this week) (800 next week) Then I will begin to follow the scedhule you gave. Thanks

Just another final advice: If your racing conditions are good on the present day, don't get tangled up in tactical affairs and let it go too slow.

I understand that winning is important, but you're not really going for an Olympic podium so be confident and front run if you have to.

Accept that the others will try to draft of you but sometimes you have to take a chance if you want a good time. If someone else goes fast, then you should tuck in as well, just don't hope that someone else is willing to pace you for free all the time.

Let us know how it goes, good luck.

Thanks and im planning on front running a lot, last year county winning time was 2:22 and aac(my conference) was 2:19 and state was 2:12 so if I get 2:08 I dont have to worry

2:08 c0rbin wrote:

Thanks and im planning on front running a lot, last year county winning time was 2:22 and aac(my conference) was 2:19 and state was 2:12 so if I get 2:08 I dont have to worry

What if some guy is getting advice on how to run 2:07?

Then it's a great chance for them to push each other to 2:04

Good Workout wrote:

Then it's a great chance for them to push each other to 2:04

No, he thinks 2:08 is good enough.

Workout today- 6x800 2x200 2x100

2:50 2:44 2:46 2:43 2:34 2:35 (2 min rest between)

31, 29, 14, 13

Did I read it right that you are still in grade school?

Take it easy. Please do not do 20 X 200! what will you do when you get into high school? Run races for fun and see if you can win. I ran 1:58.6 as a Sophomore and had no idea that it was cool to run under 2! I just followed the other dudes and with 200 to go ran as fast as I could. Keep it simple

So less reps at a faster pace? Is that what your reccomending or?

What he probably means is that, since you're still young there's no need to blend pure endurance with very fast repeats at the same workout.

It's not a bad workout by any means but you could have gone 4-5 800m just a tad quicker and leave the 200m/100m pace for another workout.

Remember that the main goal will be making that 63 second 400m the least painful possible during the race while still being semi-fluid. That pace is nowhere near that but it should provide a solid base. You NEED to run 63 second pace somewhere in your training cycle.

What he probably means is that, since you're still young there's no need to blend pure endurance with very fast repeats at the same workout.

It's not a bad workout by any means but you could have gone 4-5 800m just a tad quicker and leave the 200m/100m pace for another workout.

Remember that the main goal will be making that 63 second 400m the least painful possible during the race while still being semi-fluid. That pace is nowhere near that but it should provide a solid base. You NEED to run 63 second pace somewhere in your training cycle.

So would a good workout be 4x400 at 63?or 8x200 at 31?

They are both fine. 4 x 400m will hurt a lot. But I recall doing something similar when I had 2:03 or thereabouts. I managed to hit 60 on a dirt track with maybe 3-4 minute rest.

Very good workout for 800m I must say.