What speed workout should I do for 800m??
Currently I am doing some accelerations,
Gym work, drills, and also some fast 200m in 27/28 sec!!!
I currently run 51.2 for 400m
1:21.80 for 600m,
1:56.00 for 800m,
And 4:03.20 for 1500m!!
Please review!!
What speed workout should I do for 800m??
Currently I am doing some accelerations,
Gym work, drills, and also some fast 200m in 27/28 sec!!!
I currently run 51.2 for 400m
1:21.80 for 600m,
1:56.00 for 800m,
And 4:03.20 for 1500m!!
Please review!!
check out the sub 1:50 800m thread, and modify accordingly.
Let’s say your goal is 1:54.
You should be able to do:
8 x 200 at 26-26.5 w 2.5 -3 min
10 x 200 28-28.5 with 75s rest
3 x 400 at 57.0 w 4 min
6 x 300 at 42.5 w 3 min
Additionally, if you run 51.2 in the 400. If this were run like most people, you would probably run something like 24.4/ 26.8. The first 200 would be 24.4 which probably means you got out in 12.4 then ran 12.0 or so on the back stretch.
To constantly build speed, I would do 4-8 x flying 100s after your distance runs. These should be at less than 12.0 (your fastest 100 of the 400). But you take enough recovery so that ZERO lactic acid is built.
You should do this speed development all year bc as an 800 runner you need be able to run a pretty fast 400m.
30 - 50m flys w/ 3 min rest
10 - 15s hills w/ 3 min rest
60 - 80m sprint/float/sprint
80 - 100m accels
Big help for speed development for me are few 30/60/100/150m sprints at max effort at start of workout