800m Endurance Workouts Aerobic and Anaerobic

The 800m has become an anaerobic race.

Over the last decades, as athletes have become increasingly faster and faster, it has been thought of more as a long sprint, rather than a mid-distance run.

The top women 800m runners are now running under 2 minutes, and the men are running even 20 seconds faster. To become an elite 800m runner, an athlete must develop their anaerobic capacity, much like a 200m or 400m runner. Maximizing anaerobic capacity requires training and builds the foundation for the rest of your endurance training.

Below is a list of 800 meter aerobic and anaerobic workouts you can add to your training.

Information inspired by trackstarusa

Anaerobic Capacity

• 10 - 12 X 100m @ (90 - 100% max speed)

  2 min rest after each run

• 10 - 12 x 200m @ (90 - 100% max speed)

  4 min rest after each run

• 4-8x 45 second runs @ (80 - 90% max speed)

  4 min rest after each run

• 8-15x Long Hill sprint (80-120m) @ (80 - 90% max speed)

  Walk downhill for rest

Aerobic Threshold

• 30 - 45 min run @ (50 - 70% max speed)

• 45 - 60 min run @ (50 - 70% max speed)

• 60 - 80 min run @ (50 - 70% max speed)

• 80 - 100 min run @ (50 - 70% max speed)

Anaerobic Threshold

• 25 - 30 min run @ (70-80% of recent timed mile pace)

• 30 - 45 min run @ (70-80% of recent timed mile pace)

• 45 - 60 min run @ (70-80% of recent timed mile pace)