Howdy, just ran my first ever 800 (in a 4x800) indoors and my leg was 2:44. I want to improve this. I missed a week of training 2 weeks before the race due to sickness and think I am in 2:40 shape but I want to get that to 2:30 or so within two or three months. My 5k is 19:46 and my 1600 is 5:44. What kind of workouts are best to improve this time?
Ask your coach?
ok will bite........
3x3x300, 6 weeks worth, 5 minute set breaks, 2 minutes between reps. start off each set with one at mile pace minus 4 seconds and then make the last in each set 800 pace.
2nd workout of the week 4x600 with 90 seconds break. finish with 4x200 fast
50-80 meter sprints every day.
There are no such workouts that equal certain times.
Run consistently, run varied paces, distances etc..
Water finds it's level.
you are at a beginner level right now, so it's not gonna take a sophisticated plan to get pretty good improvements.
Honestly, if you are doing some basic workouts like 8x200 in 35-38 with 60 to 90 seconds rest, 8x400 in 1:25 with 2 minutes rest, along with some 5k pace 800s and tempo work, you will get there.
BUt it's winter. Most importantly, you should be running miles, tempos, strides, and fartleks to build fitness for outdoor.
What are you doing right now? How often do you get to race?