Favorite 800m workouts

I like 32s, so 300 at at mile pace or a little quicker, maybe 5 seconds to regroup, and then you rip a 200. I’ll do 4 or 5

3 x 400m w./ full rest (4:00-5:00). 2 x broken 800- 500m, 1:00 rest, 300m, 5:00 rest, 400m, 1:00 rest, 400m. 3 x (600m @ 1500, 100m jog/1:00, 300m @ 800 or better, 5:00 sets). Ladder stuff- 1k/8/6/4/3/2 getting faster as you go.

My HS Ladder 100 r1, 200 r2, 300 r3, 400 r4 all at 800m pace, 300 @ 600m pace r3, 200m @ 400m pace r2, 100m all out. Standing rests. Going up the ladder wasn't too bad, just wasing into the workout. Coming down the ladder was where the workout got tough.

Looking back, maybe not the most ideal session. But it was effective enough for us, on just 15 mpw with meets every Tue and Sat.

5x300m @ 800m pace, take all the rest you need

2-3x(400-200-200) trying to average goal 800m pace with 2 minutes between reps and full rest between sets

6x150m @ 400m float pace (think the effort you give on the backstretch of a 400m race) 200m walk for rest and a 50m jog into the rep

sprint until you run out of steam x3. 5 minutes rest. This is untimed, can be on a hill, on a track, on a road, doesn’t matter. Sprint until your body locks up 3 times. You’ll know when you’re done. Usually you will cover 400-300-200 when in shape. This workout will put you into heavy oxygen debt and you’ll be at risk of passing out so be careful.

8x400m at 3k pace but jack the last 100m into an 800m-ish pace kick with a lap slow jog or 2:30 standing rest

To add volume to the classic 8 x 200 @ 800m pace, follow this progression as fitness becomes more advanced:

3 x (4 x 200m r1') r5'

3 x (4 x 200m r45") r5'

3 x (4 x 200m r30") r5'

4 x (4 x 200m r1') r5'

4 x (4 x 200m r45") r5'

4 x (4 x 200m r30") r5'