what other workout should i do for 800 training

hills weekly

v02 max workout either as a farltek or intervals

Long run w/ last bit at tempo

4-6 by stride at the end of easy runs

then when it gets to race season take out the hills and do a track workout at 1500/800/400 pace and keep the v02 max work and Long runs w/ tempo on non meet weeks. Instead do a longer WU with the last 5-10 at tempo before your speedier track session

this is all you need to succeed. Add in weight room days 2-3 times a week. not going super hard but enough that you get stronger

so pre meet season sample week could look like:

Monday: Fartlek of 8 x (3 on- 1 off ) or 6-8 x 800-1200

Tuesday: Easy Run + 6 Strides

Wednesday: midweek long run (increase by 1 mile every week or two)+ 4 strides

Thursday: Hills. 6-12 x 1 minute hill

Friday: Easy Run + Strides

Saturday: long run w/ last 3-4 miles at tempo

Sunday: Off, Super easy run w/ hurdle mobilities, cross train

Then when meet season hits:

Monday: Same as above but w/ a little less volume

Tuesday: Easy Run + 6 Strides

Wednesday: Mid week long Run (don't increase weekly now) + Strides

Thursday: Track session. mile work: 4 x (2 x 400) w/ 100 jog between reps and 5 minutes between sets @ 1500 pace. 800 Paced: 8 x 200 @ 800 pace w/ 3 times recovery. 3 x (2 x 300) w/ 100 jog between reps and 400 jog between sets. 2-3 x (600 at 1500 Pace-100 jog-300 at 800 pace) for a change of pace workout. Do a 15-20 WU with last 5-10 at tempo.

Friday: Easy run

Saturday: RACE or Long run w/ tempo

Sunday: off, or easy w/ hurdle mobilities or cross train.

overall the reasoning is you focus a lot on your aerobic ability for the first part while maintaining speed and building leg strength with the strides and hills

then you make the shift and work on actually increasing speed while maintaining you aeroic ability so you ge tthrough the whole season

depending on the season length you can start adding some long strides on to the v02 max mondays at the end. or doing ladder workouts where you start with some longer work and then transition into some shorter and quicker stuff. but limit this type of change of pace stuff for once every 2 weeks at least. ideally once every 3.

Assassin181 wrote:

so i run the 800 and my pr is 2.21 i do hills once a week. I'm not really sure what other workout i should do.I am currently doing either a progression or fartlek. I am more a endurance 800 runner than a speedy 400 runner.

If I was the coach I cut out the hills and instead put in maxVO2 -paced 12-20 x 400m once per week and the other workout a LT-intervall session for a total of 8-12 km . This to build anaerob and aerobic power. When sharpening some weeks before the first 800m race there will be repetitions at 400/800/ 1500m race pace instead of the LT-intervals.

SUPERIOR COACH JS wrote:

Assassin181 wrote:

so i run the 800 and my pr is 2.21 i do hills once a week. I'm not really sure what other workout i should do.I am currently doing either a progression or fartlek. I am more a endurance 800 runner than a speedy 400 runner.

If I was the coach I cut out the hills and instead put in maxVO2 -paced 12-20 x 400m once per week and the other workout a LT-intervall session for a total of 8-12 km . This to build anaerob and aerobic power. When sharpening some weeks before the first 800m race there will be repetitions at 400/800/ 1500m race pace instead of the LT-intervals.

I disagree with this

hills is a surefire way to develop speed early on without worrying about peaking early. A mix isnt a bad idea but you dont want to eliminate the hills from your training especially at your current level. 12-20 x 400m sees to be like a lot for someone with your PR (sorry but it isnt particularly fast) and thats a lot of volume for a workout. Doing hills hard, some long, some short and steeper will help you run fast later on in the season and strengthen your legs