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)
