How do I train for 800 meters?
800m – 5 Race Indication Workouts
- 2 sets of 2 x 400m (1min rest) and long recovery between sets. Add up your 2 broken 800ms and take the average.
- 4 x 400m (3mins rest). Average 400m time multiplied by 2.
- 2 sets of (4x200m) with 30sec rest between reps and long recovery between sets.
How do I train for 800m at home?
- 4-8x 45 second runs @ 80-85% effort with a recovery of 3-5′
- 6-12x 200m @ 80% with a recovery of 3′
- 80-100-120-100-80m @ 95-100% 6-8′ recovery.
- 3-6x 120m @ 95-100% with 6-10′ recovery.
- 150-300-150m @ 95-100% with 12-15′ recovery (SE-1)
- 2-3 sets of 150+150m @ 95-100% with 30”/12-15′ recovery (SE-1)
Which training method is effective for middle distance running?
It’s important to work on rhythm and pace will come afterwards. Hill training is an effective way of training for middle distance running, and has been used by almost every successful runner.
How do you calculate 800 meter time?
To calculate the 800-meter time (per lap) simply take 10 percent of the 400-meter race best time (55 second 400-meter race best = 5.5 seconds) and add that to the race best time (55 seconds + 5.5 seconds = 60.5). This is the rough speed of the first lap.
How can I run 800m in 2 minutes?
1) you need to run at speeds FASTER than 60 sec/400m to break 2 minutes for 800m. So try 6 x 200m at 25-28 sec with a 200m walk. You should also incorporate even shorter runs of 60-100m and with a keen eye of a good coach! Even acceleration development is important here, and make sure you have good biomechanics.
Which start do middle distance runners use?
Middle distance races are often decided by tactical decisions. In the 800-m race, the runners begin in lanes and they are allowed to get to the inside of the track oval, and thus run the shortest distance possible, after 100 m. The 1 mi/1,500 m begins with all runners behind a gently arcing start line.
What are the four 4 middle-distance run?
In international competitions, middle-distance races include the 800 metres, the 1,500 metres (the metric mile), and the 3,000 metres (a steeplechase event for men, but a regular run for women).
What is a good 800 meter time for high school?
Anything under 3:00 is good. If you want to win a HS dual track meets 2:15 to 2:20 might do it. Under 2:10 will win often. Under 2:00 will give you a top 3 in many high school championship meets.
What kind of training is needed for the 800m?
To run a good 800m you need both speed and endurance. So your training must reflect this. You need both speed training and endurance training in your program. Also you need to train some form of speed and endurance year round.
How to train for the 800m in Zone 4?
For 800m runner it’s more important to have developed a high Vo2 max rather than a high anaerobic threshold. Training in zone 4 rather than zone 3 will probably develop the vo2 max more and also the pace of these intervals will be faster and more running specific to the pace of the 800m.
What’s the strategy for an 800 meter race?
800-Meter Race Strategy The 800-meter run is a controlled sprint. While you don’t run it flat-out like a 400-meter race, you never truly relax. The 800 is the shortest outdoor event not run entirely in lanes, so you must be careful to avoid being “boxed in” — pinned to the inside of the first lane and unable to pass anyone.
What are the strengths of an 800m runner?
For the fast 800m runner their strength is speed and anaerobic endurance. Then more emphasis on this type of training is more fruitful. The resistant type has a slower 400m pb and should focus more on their strengths, that is aerobic endurance and ability to run higher milage at lower intensity.