800m peaking workouts

How is your previous PR 2:16 yet you ran 2:13 a couple weeks ago? I'm confused.

Prior to running 2.13 2 weeks ago.., my old p.r was 2.16.. should of just said p.r 2.13 to save any confusion..!!

Gotcha.

I would suggest for the final week prior to the target race the following rough schedule:

M - 2x800 @ 1600 pace

T - 20 min easy

W - 3x200 @ 400 pace

T - 20 min easy

F - 20 min easy

S - RACE

Key thing to remember is that the work is all done. Not going to get any fitter this week. Just get the legs moving and get rested. You have done consistent enough racing you should feel pretty dialed in to what 800 pace is like which is why I have left that out of the workouts.

Thank's London 5ker..

Any magic workouts to do over the next week? I'm 2 weeks out from goal race..

Above looks good for my final week..

3 x 400m @ 800 w./ full rest (4:00-5:00) is a classic 800m workout. Do them in 64-65 & 2:10 might be in the cards. Would do this 7-14 days out, not during race week.

2 x broken 800- 500m, 1:00 rest, 300m, 5:00 rest, 400m, 1:00 rest, 400m (can throw on some 100-200 reps at the end).

3 x (600 @ 1500 pace, 100m jog, 300m @ 800 or better) (5:00 sets)

Ladder stuff- 1k/800/600/400/300/200 getting faster as you go

Feel like your training needs some longer reps with more rest. Seem to have good speed if you're still cranking out 200s in 30. 3k type work could be beneficial too. 10-12 x 400m @ 3k (1:00 rest). 6 x 600m @ 3k (2:00 rest). 5 x 800m (2:00-3:00 rest). 3 x 1k (3:00-4:00). 2 x 1500 or 1600 (4:00).

I’m surprised you haven’t done it already.

Agreed with the need for some longer reps in there. I’ve found that reps of 600-1000 in the neighborhood of 3k pace, with long recovery, provide the high end aerobic stimulus for 800m guys which you seem to be missing. If you’re going to run another season of 800’s, try working them in.

As for the last two weeks…..I wouldn’t start anything new now. Try dropping your 90 min run in favor of some light, quick work. I always liked sets of 4x150 with a 50m jog, progressing from around 3k pace to around 400 pace. So for you, maybe like 30,27,24,21. So instead of 90 min of slogging, go 30 min easy, return to track, spike up, and run a couple of the sets above, recovery between sets might be a slow 400m jog/walk

Since you’ve got 2 weeks, you could probably do some sort of butt kicker 7-10 is days out from competition. The 600-300 deal listed above is a good one, but since you haven’t done a lot of longer reps, maybe run the 600s at 3k pace instead. 600@2:00 min, 30-40 seconds to jog 100, then 48-49 seconds for 300.

Okay, so I'm gonna give you a 2 week thing, using most of London Star's stuff for week 2

Week 1

M: 3x600/150 (600@mile pace, walk to 150 mark [this is the hurdle mark on the middle of the turn], all out 150, 10 minute rest

T: 30 relaxed

W: 35-40 relaxed with 4x100m strides

R: 6-8x150 @ 400pace, 3-4 minute recovery. Try to keep them within a second of each other. Stop if it lags too far.

F: 25-35 relaxed

S:45-55 minutes

Week 2

M - 2x800 @ 1600 pace

T - 20 min easy

W - 3x200 @ 400 pace

T - 20 min easy

F - 20 min easy, plus 3-4x100m strides @ m pace to get the legs ready to move the next day.

S - RACE

NERunner03533 wrote:

3 x 400m @ 800 w./ full rest (4:00-5:00) is a classic 800m workout. Do them in 64-65 & 2:10 might be in the cards. Would do this 7-14 days out, not during race week.

2 x broken 800- 500m, 1:00 rest, 300m, 5:00 rest, 400m, 1:00 rest, 400m (can throw on some 100-200 reps at the end).

3 x (600 @ 1500 pace, 100m jog, 300m @ 800 or better) (5:00 sets)

Ladder stuff- 1k/800/600/400/300/200 getting faster as you go

Feel like your training needs some longer reps with more rest. Seem to have good speed if you're still cranking out 200s in 30. 3k type work could be beneficial too. 10-12 x 400m @ 3k (1:00 rest). 6 x 600m @ 3k (2:00 rest). 5 x 800m (2:00-3:00 rest). 3 x 1k (3:00-4:00). 2 x 1500 or 1600 (4:00).

Came to post a couple workouts but they would have been 95% identical to these.

That broken 800 workout that is listed is exactly what I would do 1-2 weeks out from peak races.

Appreciate the feedback guys.

I got a quick session in earlier and did 2 sets of 400-200-200 off 2min and 5min between sets.

Done on an indoor track..

1st set was 1:02.5, 29.5, 29.6

2nd set was 1:02.7, 31.4,31.4

The 2nd set was really tough.. if anything it highlighted that I haven't pushed that hard in a race..!!

Week 1

M: 3x600/150 (600@mile pace, walk to 150 mark [this is the hurdle mark on the middle of the turn], all out 150, 10 minute rest

T: 30 relaxed

W: 35-40 relaxed with 4x100m strides

R: 6-8x150 @ 400pace, 3-4 minute recovery. Try to keep them within a second of each other. Stop if it lags too far.

F: 25-35 relaxed

S:45-55 minutes

Would it be overkill to switch out Thurs session for 2 x broken 800- 500m,1:00 rest,300m 5:00 rest

400mm 1:00, 400m? Or is this too similar to Mondays session.

I can look at adding in longer reps for summer track races

I feel like you'd be duplicating what you were trying to do on Monday. At this point, everyone is right in terms of longer reps, but those would be fine if you weren't trying to sharpen/peak for this race. If you were looking at training for something a few months out, I'd definitely be recommending those longer intervals at 3k pace, etc. As it is, it doesn't make sense. The Monday is the broken 8; Thursday is to get the legs moving. Based on what you did yesterday, it looks like you SHOULD be able to break 2:10, but a lot is going to depend on that opening 400.

NERunner03533 wrote:

3 x 400m @ 800 w./ full rest (4:00-5:00) is a classic 800m workout. Do them in 64-65 & 2:10 might be in the cards. Would do this 7-14 days out, not during race week.

2 x broken 800- 500m, 1:00 rest, 300m, 5:00 rest, 400m, 1:00 rest, 400m (can throw on some 100-200 reps at the end).

3 x (600 @ 1500 pace, 100m jog, 300m @ 800 or better) (5:00 sets)

Ladder stuff- 1k/800/600/400/300/200 getting faster as you go

Feel like your training needs some longer reps with more rest. Seem to have good speed if you're still cranking out 200s in 30. 3k type work could be beneficial too. 10-12 x 400m @ 3k (1:00 rest). 6 x 600m @ 3k (2:00 rest). 5 x 800m (2:00-3:00 rest). 3 x 1k (3:00-4:00). 2 x 1500 or 1600 (4:00).

These are great! I’d add 500-400-300-200-100

Starting at 800 pace and getting a bit faster w/ Full rec. you could do this instead of 3x400 or the broken 800s fun one and not as mentally challenging, but physically difficult.

gc2018 wrote:

Appreciate the feedback guys.

I got a quick session in earlier and did 2 sets of 400-200-200 off 2min and 5min between sets.

Done on an indoor track..

1st set was 1:02.5, 29.5, 29.6

2nd set was 1:02.7, 31.4,31.4

The 2nd set was really tough.. if anything it highlighted that I haven't pushed that hard in a race..!!

Yeah. You’re there.

Think it would be overkill since it's the same workout -- like a 5k runner doing 5 x 1k, running easy for 2 days, then doing 5 x 1k. Would stick with the sprint stuff. Could do something like 5 x 600 @ 3k to get a little tired & then hit the sprints but I would make sure to run actual 3k pace & be nowhere close to 800 on those.

The 400/200 workout you shared tells me you're in shape. Get out in 63-64. Sub-2:10 is there for the taking.

4 x 1 mile @ threshold pace with 1:00 rest.

They hit all the classics. I'd throw in 600/400/200/200 w/ 5–10 minute rest. One of my favorites. Start off at 800 pace and crank it towards the end. You gotta be fit and smart enough to not blow it all on the 600.

500-300-300-500

500 800m pace walk / jog to 300m rolling start

4min rest

wash n repeat but in reverse order

Reporting back in on the advice given.

Ran the

3 x (600 @ 1500 pace, 100m jog, 300m @ 800 or better) (5:00 sets)

1500 pace is based off 4.48 from last summer

600m=1:55

Times were:

(1:52/47)..(1:49/51)..(1:50/49)

Obviously a little too quick on the 600s..

Appreciate any input..

You've got a very legitimate chance to break 2:10 with this. Seems you're a little more strength-oriented instead of speed-oriented. Get out in 63/64 and try to keep it steady through 600m, it'll require a slight uptick in effort to maintain pace after the first lap. Don't even think about a big kick until you've got eyes on the finish line.