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This post outlines progressions for two different styles of 800m pace workouts: Single Reps and Sets of Reps. The single reps approach focuses on building speed with adequate recoveries longer and longer durations. The sets of reps method develop your ability to buffer increasing acid levels.
The workout list below is NOT a training program. Check out the post on Five-Pace Training to learn how to integrate these 800m pace workouts into a complete program. The Five-Pace Training model includes workouts at paces anchored to standard race distances spread over two- or three-week training cycles. The post on Choosing Workouts will also be helpful when selecting your training sessions.
Note that these workouts assume you have completed a Running Base Building Program and a Transition Program. These workouts are demanding! Your body must be prepared to handle the training load.
Warm-Up and Cool-Down
You need to warm-up before these workouts. A simple but effective warm-up includes Base Running and a few Strides to prepare the body for the faster pace running in these workouts.
- 10-15min Base Run
- 3-5 x (45s Walk, 15s Stride)
- 2-3min Walk
After the workout, walk 3-5min and “shake out” any tension in your body. Then Base Run anywhere from 10-30min at a slower-than-normal pace to promote recovery from the training.
The 800m Pace Workouts
I have broken the 800m pace workouts into two categories: single reps, sets of reps. These workout styles challenge your body and mind in different ways. I suggest that you include both types in your program. Alternate between types each time an 800m Pace workout comes up in your schedule.
If you have a specific weakness, you may benefit more from one workout type. I outline these scenarios under each workout type.
Single Reps Progression
The single reps 800m pace progression outlined below gradually lengthens the rep distance with longer recovery periods between reps.
This style of training is well suited for runners that struggle with the high-end speed required in an 800m race. The longer recovery periods allows your body and mind to execute each rep at the highest possible quality. At each step of the progression, you hold 800m pace for 100m longer teaching your body to sustain the speed.
10 x 200m. 3:00 Rec between reps
7 x 300m. 4:00 Rec between reps
5 x 400m. 5:00 Rec between sets
4 x 500m. 6:00 Rec between reps
600m, 5:00 Rec, 500m, 4:00 Rec, 400m, 3:00 Rec, 400m
3 x 600m. 7:00 Rec between reps
Sets of Reps Progression
The 800m challenges your body’s ability to buffer the build-up of acid. You must learn to continue moving forward despite the massive levels of acidity produced in your muscles.
If you are a runner that suddenly “dies” or “rigs” in the second lap or final 200m, you must increase your tolerance. Workouts with multiple reps in short succession is an excellent approach to achieve this goal.
3 x (8 x 100m). 0:45 Rec between reps. 3:00 Rec between sets
3 x (6 x 150m). 1:00 Rec between reps. 4:00 Rec between sets
3 x (4 x 200m). 1:15 Rec between reps. 5:00 Rec between sets
3 x (3 x 300m). 1:30 Rec between reps. 6:00 Rec between sets
3 x (400m, 200m, 200m). 1:45 Rec between reps. 6:00 Rec between sets
3 x (400m, 400m). 2:00 Rec between reps. 7:00 Rec between sets
800m Pace Prediction Workouts
Sometimes, you need a higher-level stimulus for both body and mind to determine your current fitness accurately. And Race Prediction workouts are exactly that!
Typically you’d do a Race Prediction workout once 10-14 days before your target race. It takes about that long for your body to absorb the fitness gains from the training. You can learn more in the Race Prediction workouts and Time Trials post.
Below are three common 800m Race Prediciton workouts. The average pace you hold in these workouts offers a good prediction of what you can do in an 800m race.
2 x (400m, 1:00 Rec, 400m). 5:00 Rec between sets
2 x (600m, 1:30 Rec, 300m). 7:00 Rec between sets
4 x 400m. 3:00 Rec between reps