800 meter training

First what is your age? Lets assume your are at least

17 in which case your body can handle more rigorous training than a 13 year old! Get a check-up, remember to

always strech (important) and LISTEN TO YOUR BODY!

In the fall try to BUILD (no more than 10% mileage increase a week) to 40 miles a week for at least 4-5 weeks! During your peak mileage incorporate one long run a week of at least 8 - 10 miles at a VERY EASY and relaxed pace! Fartlek and intervals on even grassy surface once a week, and a tempo run 4 - 6 miles at 70% of your 5k race pace!

That will build your Base!

Next will be a 3 - 4 week sharpening phase:

Plyometerics every day you run

Light weights twice a week

Track 3 x 1000m at 55% effort 800 jog rec, relaxed 4 x100m strides

Tempo run 3-4 miles at 80% 5k pace

Track 5 x 400 meter in 63 with slow 400m jog rec, 1x 150m

quick cadence (time not greatly important) If you

successful complete each workout,increase 1000m effort

by 5% each week and drop 400m meters time by 1 second

each week!

The most important thing is to get a coach that you can

communicate with! Because I don't know if your a strength

or speed 800m runner!(And that is important to build on your strong attributes and improve on your weak attributes

as a runner! GOOD LUCK!!!

Get a checked out, get a coach, train smart and consistently, and stay healthy then the sub 2:00 shall come!

Vipam

I believe his 5X400's are way too slow.

His body needs to get used to feeling

what sub 60's feels like on a consistent basis.

Everyone is different....when I was 16 I ran 2:02

@ 17 my coach had me running 600m...coming through the

400m split at 55 to get my body use to that pace, it was

tough in practice but when the race came 55 sec's was a breeze I was garunteed to run 1:55 which I did as a Junior in HS.along with the drills mileage etc. 800m guys girls must run some fast 200m's. for you 26's-27's 8X200m...your rest should be a easy jog diagonal across the field so when you get to each one you feel like going home and playing your PS2 for example...in other words that lactic acid should build up in your legs.

Have fun the 800m is a great race!

The 800m requires some pure speed. Striders are very important. Doing 30 yard dashes out of the blocks and running the 100m in a few meets will help a lot. This would be in addition to the advice already stated in this thread.

hmm im 18...been running for like 2 years only

i guess im a strength oriented runner because i ran a 2:04 mainly off 800 meter repeats and long runs and hills

how long should it take to see results

you are gifted! Two Years? Thats impressive! Well when you add some speed work to your regular workouts you will see immediate results.

Response to Junfan:

I agree with building the base during the fall training period. Cross Country Training would be a great idea.

A period of longer less intense intervals is a good start.

But when the time arrives for the real speed work here are a few ideas:

1. The 800 is a speed race. Running intervals of 400 and 600m. is great strength work, which is needed, but it is important to get your body used to the speed you want to be racing at in the future. 2. We have had great

success with workouts of 300m. distances. Example: 4 x (300 fast/short 100m. recovery jog/and then another 300m. shot.) We have our athletes run very fast with short breaks and then take longer recoveries in between sets.

3. Another consideration is the final 200m. of the two lapper race. We prepare our athletes for the final segment by having them run a wokout such as:

3 x (300 at slightly slower than current 800m. pace/followed immediately by a 200 that is much faster to simulate the "big finish" concept.) Example for a 2:02

athlete looking to step down to 1:58 would be the first 300 at 47ish and then pop of a 200 at 28 or so.

4. We have also had good results with workouts such as 5 x (150m/50m. jog/150m.) Again fast work with short recoveries between intervals and longer recoveries between sets- in this case 2:00 between sets.

Good luck!

success with

hmm..just one questoin...how fast should i be able to run 400meters, if i want to run under 2 minutes in the 800?

Believe it or not...52-53 flat

runners are different

new a guy who's PR was 51 for 400m

but he could run 25:20's for five

8K xcountry. one day he came through

at 52 for the 400m split and finished with a 59

1:51.

Don't let it discourage you if it that 52-53 estimate for a 400 meter PR as a prerequisite for a sub-2 800 seems faster than you can go right now. That's probably an accurate average prediction, but all runners are different. Back in the day, I went under 2:00 a few times, some of them a half-hour after racing a mile/1600/1500. I couldn't break 55 in a standing start 400 most of those times, but had a lot of base strength that allowed me to hold a sub-60 for 2 laps. Would have been nice to also have some 52 speed to go to, though!

IMHO speed is overrated...you don't need to be able to even run a sub-29 200 to break 2:00 for the 800, just hold the pace. Shoot, my 800 PR is 2:14 but my 1600 is 4:34 (2:17 avg). You don't need to run fast, just keep it up.

i used to do 2:00 drills. for these i would run a 300 with a 100 recovery, and the time for each would add up to 2:00. so if i ran a 45, i got 1:15 recovery. if i ran 38, i got 1:22.

it's a good workout, and i was no 800 guy, but i still ran a 1:54.

just wondering though........thanks for all the input

but, also, ,what is the most crucial point in the 800??

the piont where u really gotta push through or simply hold ur pace? the 3rd 200?...

I ran a 1:58.7 800 without going under 29 on any of the 200s. I could probably run under 54 for 400, but that would be tough.

If you're coming at the event from a speed approach however, don't listen to me, and make sure to do the 200s, 400s, 600s, to build your speed, and resistance to lactic acid.

"you are gifted! Two Years? Thats impressive! Well when you add some speed work to your regular workouts you will see immediate results."

it didnt even take me 2 years for a 2:04

i did not run cross country and i came out in jan for preseason workouts of 4 mile runs and 4*400 kind of stuff and by the middle of the season i was 2:00...

they tried to make a miler/ 2 miler out of me but by the end of the season i wanted a 800 time so i ran it and i went through the 400m at my 400 pr at the time :-O and did it

the wierdest thing is that i ran a 2:04 a week after getting a bout of pneumonia

dont ask...can anyone explain this???

...why don't you lick my ass, dude. This guy is trying to get some advice, and all you can do is gloat about your glory days. I apologize for bursting your bubble, Al Bundy, but just maintain silence if you have nothing useful to offer. Anyway, why aren't you over in Europe with Dave K. if you are so gifted?

-Matt

when running the 800, how should your body feel when going through the 400?

usually when i go through the 400, im still fresh, but im on the verge of going anaerobic?

whats the best way to judge your pace?

running workout 400's in 58-59 with long recoveries in between, how fast should i come through in the 400..in order to break 2 minutes?

i'd definately get out in 57 to 58 if time was the only goal for the race. you also mentioned the most important point of the race. i'd say about 300 to go. i like to put a surge on there to separate myself from the crowd before an all out kick at about 150 to go.

in regard to training... once in season, i'd stick to short intervals. a favorite workout was 2 400's under goal pace with full recovery, then a couple 200's under goal pace with a short rest. i'd stay away from longer intervals b/c you'll need that speed, and the experience of training at that speed. just my thoughts though...

good luck man!