Boost Your Kick: 800m-1500m Finishing Speed Workouts

Middle-distance races (800m to 1500m) are often decided in the final 200 meters. No matter how strong your overall pace, if you don’t have a competitive finishing kick, you risk being out-sprinted at the line. Below, we’ll explore targeted workouts that build the power, speed endurance, and race-savvy you need to seal the deal when it matters most.

Why It Matters

1. Race Tactics: In the 800m and 1500m, the pace can vary—there may be slow laps followed by a sudden surge. Building your kick ensures you can respond (or unleash your own surge) when the pack hits the bell lap.

2. Speed-Strength Combination: A strong finishing kick isn’t just about all-out sprint speed; it also relies on the ability to maintain form under fatigue.

3. Mental Edge: Knowing you have a strong kick boosts confidence. You’ll race more strategically, saving energy for a decisive late push.

Key Workouts to Improve Your Finish

1. Fast-Finish Intervals

• Example: 4 × 400m + 200m All-Out Finish

  • How to do it: Run each 400m at your target 800m-1500m race pace. Upon completing each 400m, take 30 seconds of rest, then immediately sprint 200m all-out.

  • Rest: 3–4 minutes between sets (400m + 200m).

  • Focus: Practice transitioning from steady-paced running to an explosive finishing surge.

2. Broken 600s or 800s

• Example: 3 × (600m + 200m)

  • How to do it: Run 600m at slightly faster than 1500m race pace. Rest 30–45 seconds, then sprint an all-out 200m.

  • Rest: 4–5 minutes between sets.

  • Focus: Teaching your body to handle high lactate levels before powering through an intense final 200m.

3. Sprint-Float-Sprint (SFS) Drills

• Example: 150m Sprint → 50m Float → 100m Sprint

  • How to do it: On a 300m straight or curve + straight combo, sprint the first 150m, maintain a controlled but quick “float” (about 85% effort) for 50m, then sprint the last 100m at maximum effort.

  • Rest: Walk or jog for 4–5 minutes between reps. Start with 3–4 reps.

  • Focus: Improves your ability to change gears under fatigue, just like a final-lap surge.

4. Progressive 200s with Short Recovery

• Example: 6 × 200m at Faster & Faster Paces

  • How to do it: Start your first 200m at around 85% of maximum effort, and finish your last 200m around 95–100% effort.

  • Rest: 60–90 seconds between reps.

  • Focus: Builds speed endurance and helps you learn to tap into top-end speed even on tired legs.

5. 300m Kick Repeats

• Example: 4–6 × 300m at Near-All-Out Effort

  • How to do it: Run each 300m as if it’s the last 300m of your race—controlled at the start but accelerating into an all-out sprint over the final 100m.

  • Rest: 3–4 minutes between reps.

  • Focus: Perfect for simulating that final stretch in an 800m or 1500m, where the ability to drive from 200m out can make or break the race.

6. “Kick-Builder” Tempo + Sprint

• Example: 1,200m Tempo Run + 200m All-Out

  • How to do it: Run 1,200m at a comfortably hard tempo (85–90% effort). Immediately follow it with a 200m sprint at 100% effort.

  • Rest: Full recovery (4–6 minutes) before repeating 2–3 times.

  • Focus: Mimics the fatigue of the middle laps and forces you to practice finishing at high speed after a longer sustained effort.

7. Hill Sprints Post-Easy Run

• Example: After a 3–5 mile easy run, 6 × 80m uphill sprints

  • How to do it: On a moderate incline, sprint 80m at near-all-out intensity. Walk down for recovery.

  • Focus: Hill sprints strengthen glutes, hamstrings, and calves, crucial for an explosive final kick, while also improving running economy.

Additional Tips for a Fierce Finish

1. Learn to Relax
   During the final 200m, tension can creep in. Practice “relaxed speed”—focus on quick leg turnover, but keep shoulders and arms loose.

2. Use Proper Pacing
   Going out too fast in your intervals or early in the race can zap your finishing power. Practice pacing your reps to simulate a well-executed race strategy.

3. Strength & Mobility
   Supplemental workouts (plyometrics, core work, hip mobility) improve your overall stability and power, helping you maintain form late in the race.

4. Fuel & Recover
   Adequate nutrition and rest are key. Especially when incorporating high-intensity finishing drills, make sure you have enough protein, carbohydrates, and quality sleep to rebuild muscle.

5. Warm-Up Thoroughly
   Dynamic stretches, light strides, and mobility drills before these workouts ensure your muscles are ready for explosive finishes, minimizing injury risk.

A great finishing kick can be the difference between a podium finish and a missed opportunity. Incorporate one or two of these finishing-speed workouts each week into your training plan, balancing them with easier runs, tempos, and adequate rest. Track your progress, and focus on maintaining proper form when fatigue sets in. With consistency and determination, you’ll soon find yourself closing the gap—or pulling away—when it matters most.

Remember: Developing a killer kick is not just about the final 200m; it’s about building the mindset and preparation to unleash it under peak fatigue. Combine these workouts with smart racing tactics, and you’ll be well on your way to dominating the bell lap in your next 800m or 1500m race!