What are good workouts for a distance runner to improve 800 time? I ran 2:05 last year as a high school junior. I'm better at longer distances, but I think the 800 speed would help for the 1600/3200. What are indicators of being in sub-2 800 shape? Favorite 800 workouts?
Running 1:59
Hard to do solo over the winter. Hoping to save that for track season. But I do count on Letsrun for this sort of insightful advice.
From my experience, once you can run a 400 under 60 and it feels somewhat easy you are ready. There is no perfect predictor for 800m shape other than running it, due to all the factors that contribute. With your 4:27, your endurance is already where it needs to be. I’d focus on repeats between distances of 100-200m at sub 4 pace with medium rest to build your speed endurance up a little more while maintaining mileage.
One of the best things that you can do now during the off season are to do 6-8x100 meter strides after recovery runs. Starting at your 1600 pace, progressively get faster each stride until you are running faster than your 800 pace. I also like to put on spikes for the last two strides to get my legs turning over fast.
Another thing you should be incorporating in to your training are hill sprints. Find a hill with a fairly steep incline and do 4-6x10 seconds sprints as fast as possible. Doing these will help you develop better running mechanics as well as help you develop better power and sprint speed.
Doing sprints off the fly are another very useful workout to develop max speed. Do 4-6x30-50 meter sprints. Give yourself a 20 to 30 meter acceleration zone prior to the fly zone where you can accelerate to full speed. Take full rest after each sprint (the general rule is to take a minute for every 10 meters you have sprinted). For example if. You are doing fly 50s take 5 minute rest.
If you incorporate these training techniques you be able to develop great speed that will allow you to get well under 2 minutes in the 800 and be able to close in longer races much faster. Once you get in to your season and have done sufficient endurance and speed training you can sharpen up into sub 2 shape by doing standard sessions such as 4-5x400 at goal 800 pace or 10-12x200 or 6-8x300.
If your focused on the 1600/3200 you want to finish every workout at least with something to work on your speed if your not already. I wouldn't just do 800 workouts. This will not only improve your finishing kick in races but also your 800 speed. So first you should do plyometrics once a week. Finish workouts with 100s, or 150s or 200s quick. A tag 400 at the end of a workout. If your a 4:27 miler you should be able to do it as I have had slower milers run around 2:00. Pacing is important to. I would shoot for 58/60 for splits. Going out much faster than that you will die a horrible death.