800m training program for sub 2:00

Are you going into your sophomore year this upcoming school year? Are these freshman or sophomore times?

Run 5 times a week:

- 1 sprint training

- 1 speed endurance training

- 2 easy runs

- 1 longer run

Do this for three months and race an 800m or time trial it. Then you can start a new training cycle with specific work.

if those are your freshman times they are similar to mine.

400 - 58 (terrible starting)

800 - 2:09 (i ran 60 for the first 400)

now in my sophomore year I have run so far

400 - 52

800 - 2:00 flat

and still got some time to get it under.

my advice is you can do xc if you want, doesn't matter, but you need to start getting in shape in november and continuing until the season starts. I was not very consistent with mine, i probably was around 10-15 (15 is pushing it) miles per week. I would just suggest mainly running 5ks during these runs. No need to run a long run of like 10 miles, because that is 20x the race distance. SO try to be consistent and run 6 days a week and maybe do one 4 mile run one of those days. Don't really worry about speed. Then once the season starts listen to your coach and let him coach you and trust him. Also try to keep your fitness, at my school all the distance guys wanted to goof off so my mile time was 4 :50 early in the season and got worse and worse because no one wanted to practice and I didn't want to be that guy who practiced by himself. If you don't get it in your school team, find a more sprint oriented summer track team and go from there.

Also I would suggest you find a personal trainer who trains athletes (specifically 800m runners or similar) because it will really help. I got much stronger and it can help you get a good foundation for when you start your speed work. Don't try to ask here about workouts, get a PT, it is worth it and they know what they are doing. Also depending on how often you see him you might want to do some basic stuff at home just to keep in shape, like dumbell curls and shoulder press, bench press, squats, calf raises, simple stuff like that.

Trust me, if you put in the work you will get the results. Try not to over complicate things, it is a very simple way to run faster, RUN. Your coach should be able to help you with your speed once your school starts training so just build a good base. Good luck

unfortunately i just finished my sophomore year.

Simplel wrote:

Run 5 times a week:

- 1 sprint training

- 1 speed endurance training

- 2 easy runs

- 1 longer run

Do this for three months and race an 800m or time trial it. Then you can start a new training cycle with specific work.

Even better:

Run 6 times per week

1 sprint session

1 VO2 max session

1 speed endurance session

2 easy runs

1 long run

this is the minimum. if you want to get the most out of yourself, you should run twice a day at least 5 days per week.

You don't need to run doubles 5 days per week to 'get the most out of yourself'.

Run cross country and build your strength. Sub 2 will come.

werewr wrote:

You don't need to run doubles 5 days per week to 'get the most out of yourself'.

Run cross country and build your strength. Sub 2 will come.

the best runners in the world run twice per day

so should you

Some wildly conflicting advice there.

Rhannon Sowbury wrote:

if you want to get the most out of yourself, you should run twice a day at least 5 days per week.

LOL.

Totally unnecessary for 800 training.

Counterproductive, even.

pffffft yawn wrote:

Rhannon Sowbury wrote:

if you want to get the most out of yourself, you should run twice a day at least 5 days per week.

LOL.

Totally unnecessary for 800 training.

Counterproductive, even.

nope

Like all things it should be a progression. Based on your PRs I'd guess you can get there in 2-3 years with proper training. I ran 2:12 for 800 and 56 for 400 as a frosh. Improved to 2:08 as a soph, 2:03 as a junior and 1:58 as a senior without much talent.

Tips:

-run cross. Even if you don't compete hard it will force you to workout consistently.

-race consistently. 4-6 times per month from Feb-May but only taper for the last 3 weeks of the season.

-longer tempo like workouts build strength. When in 1:58 shape was doing 7-8 mile tempos at 6:05-6:15 pace.

-intervals longer than 1200 meters probably not necessary. Did lots of 200, 300, 400, and 600 repeats. Often did ladder workouts. 10x300 with a 100 jog interval being an example.

-neuro muscular and sprint type workouts done weekly. 200s that teach you to run fast but don't accumulate in the legs.

-drills, strides, strength work 2-3 times per week. Did weights in off season and early in season based on the Peter Coe plan. Mid to late season did body weight work like chins, push ups and basic core work.

Running twice per day works for some but I got over trained when trying it during one season. Felt like rest was more important. The tempos mentioned above were my way of building quality strength. Did not do them until senior year and felt it pushed me from mediocre to above average.

Thanks. I will use your advice in this school year.

Run seven days a week first off, why would you not run everyday if you want to be good?

M- 150-350 meter speed stuff at 95 % with FULL recovery 5-7 mins

T- Long run at least 90 mins

W- LT run

Th- 45 mins

Fri-45 mins

Sat- 400-600 meter repeats. all out. i.e 4x400 meters with 10 min recovery.

Sun- 35 mins