800m Workouts for Speed & Endurance

Sep 7

Running the 800 meter requires elite speed and endurance.

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.

Jump to workout.

When racing, runners that can maintain maximum velocity for long periods of time will be extremely fast. So, an athlete that has top speed and endurance, combined with a lot of determination, will be able to succeed in the 800.

To be able to run like a top 800-meter runner, athletes must train different aspects of speed and endurance. Endurance training must focus on both anaerobic and aerobic exercise to maximize your power and energy during a race. Speed training will increase the velocity and intensity at which you can run.

The following contains workouts that focus on these categories of training.

When doing these workouts, be sure to do a proper warm-up beforehand. This includes some preliminary movements, stretches, and drills. For the best results, you should run these workouts at the described pace and distance with extreme focus and a competition mindset. It is essential to do the type of sprinting you will be doing in competition during practice.

Endurance

800 meter endurance requires anaerobic and aerobic training. Aerobic workouts draw energy from oxygen in your blood, so your heart rate will be lower (55 – 85% of your maximum heart rate). Anaerobic workouts draw energy from stored fuel in the form of glucose and glycogen. Energy will be drawn from stored sources when your heart rate exceeds max. aerobic heart rate levels.

Fartlek 1’ on/ 1’ off: 12 - 15 min
Run for 1 minute at high intensity, then jog for 1 minute. Repeat for 12 – 15 minutes. This workout is both anaerobic and aerobic.
30 – 60 min runs @ (50 – 70% mile pace)
This will develop aerobic endurance. In early off season, do runs for 30 – 35 minutes. As you get stronger, your runs can get longer.
30 – 60 min runs @ (70 – 80% mile pace)
This will develop anaerobic endurance. Start running for 30 – 35 minutes. As you get stronger, your runs can get longer.
4 x 600m @ (95 - 100% 800m pace)
15 - 20 min recovery after each 600
3 – 4 x 400m @ (90 - 100% 800m pace)
10 - 15 min recovery after each 400
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

Speed

Below are three different types of speed workouts for 800m runners: velocity, speed endurance, and long speed endurance.

For the 800m, one needs to be fast, so the velocity workouts will resemble short sprinter workouts. The speed endurance workouts prep the body for running at high speeds for 800 meters.

All workouts are at 90 - 100% speed unless otherwise noted.

For short speed workouts, make sure to put all effort into sprinting.

Long Speed:

450m, 350m, 250m
After each run 1 x 50m, then rest 6 - 8 min.
300m, 200m, 2 x 250m
5 min rest after each run
450m, 350m, 2 x {3 x 90m}
5 min rest after the 450 & 350
90 seconds rest for the 90s; 3 min rest between 90s set
2 x 500m, 2 X 400m, 2 X 200m
5 min rest after the 500s, 4 min rest after the 400s, and 3 min rest after 200s
600m, 450m, 3 x 90m
6 - 8 min rest after the 600 & 450; 90 seconds rest for the 90s