The Ultimate Guide to 800m Training: for Speed and Endurance
The 800m race requires a unique combination of speed and endurance, making it one of the most challenging events in track and field. With athletes becoming faster by the year, the 800m has become known as a long sprint, testing an athlete's ability to maintain maximum velocity for extended periods. In this article, we will dive into the essential training elements that can help you become a top 800m runner.
The Importance of Warm-Up
Before starting any workout, it is crucial to warm up your body properly. This includes stretching, light jogging, and drills to prepare your muscles for the intense training ahead. It is essential to simulate the type of sprinting you will be doing in competition during your practice sessions.
Endurance Training
Endurance is a crucial aspect of 800m training. To maximize your power and energy during a race, it is essential to focus on both anaerobic and aerobic training. Aerobic workouts draw energy from oxygen in your blood, whereas anaerobic workouts draw energy from stored fuel. Here are some of the endurance workouts you can include in your training regimen:
Fartlek 1’ on/ 1’ off: 12 - 15 min
30 – 60 min runs @ (50 – 70% mile pace)
30 – 60 min runs @ (70 – 80% mile pace)
4 x 600m @ (95 - 100% 800m pace)
3 – 4 x 400m @ (90 - 100% 800m pace)
Speed Training
Speed is just as important as endurance in 800m training. Three different types of speed workouts you can focus on include velocity, speed endurance, and long speed endurance. Here are some of the workouts you can include in your training:
Short Speed:
6 - 8 X 100m
4 - 6 x 200m
165m, 2 x 135m, 2 x 120m
180m, 165m, 150m, 2 x135m
Velocity:
3 x 30m flys
3 x 30m, 40m, 50m
Long Speed:
450m, 350m, 250m
300m, 200m, 2 x 250m
450m, 350m, 2 x {3 x 90m}
2 x 500m, 2 X 400m, 2 X 200m
600m, 450m, 3 x 90m
In conclusion, the 800m is a challenging race that requires a combination of speed and endurance. By including a variety of endurance and speed workouts in your training regimen, you can become a top 800m runner. Remember to warm up before each workout and focus on executing each run with maximum effort.
