What Do You Need To Know For Devising An 800m Training Program?

The 800m training program is made of four components- aerobic power, speed endurance, speed, and power. Remember that trainings are highly individualistic and you must know the right training for yourself. You need to be analytical even during training and understand as to what elements of the training regime are working right for you and what is not.

The basic idea is to stay focused on the strengths while training for any running plan. We are going to help you understand some basics that will help you to build over for great personalized running training plans.

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The different types of 800m runners

Identifying the type of athlete you are can be the best way to start with any training program as the plan can then be carved according to your skills. 800m runners are generally of three types-

All-purpose type- These runners can perform a variety of runs but are no master. They handle a larger volume, do less intensity running training plans, and take shorter recoveries.
Sprint type- These runners have the ability for fast running training and need limited repetitions with long recovery periods. They get tired easily and do not exceed the repetitions much.
Distance type- These runners can take a huge volume but prefer slow pace training. They take longer recovery periods after track 800 meter workouts.

Breaking the training plan into periods

Any training program is designed according to the athlete’s running status and when you repeat a single training program, there is room for changes and improvements according to the performance in the current program. Let us first help you divide the program into phases-

Regeneration- Includes recovery from previous training or any injuries
Introductive- Involves building up running time and fitness
Fundamental- Progressive increment of the intensity along with faster run intervals and reduced volume.
Specific- Coming down to the race speed, longer and more reps

Building the physiological systems

Any 800m training program rests on a balance of stimulating the aerobic and anaerobic systems simultaneously. The world-famous Jack Daniels also states that the training should be done in such a way to stimulate the particular energy systems. Although, the 800m runs involve the stimulation of anaerobic systems more.

The anaerobic system generates the highest energy when put to high intensity run up to 3 minutes. This involves the oxygen demand exceeding oxygen supply. 800m running benefits the most with a high speed run repetitions of 40-90 seconds.

Similarly the aerobic system should be stimulated to maximize the oxygen uptake by involving run repetitions of 3-5 minutes.

It’s best to keep a mix of different training sessions spanning over the year to simulate each of these energy systems.

Some other basics that you need to keep in mind are-

Keep time in check. It’s important to do the things at the right time and also to perform best at the time needed.
Always focus on speed work which is why you must also practice speed endurance, aerobic conditioning, and speed drills. Keep adjusting the intensity and volume as per your performance but don’t increase both of them at the same time.
Any change that you make in the training should be gradual. Sudden changes increase the risk of injuries.
It good to increase the intensity stimulus but don’t undermine the importance of proper recovery as it complements the performance boost.

Watch the video for understanding better.

Running at different paces

To incorporate this pattern into the phase of specific training would prove very helpful where you are building up your fitness level and skilling yourself with advanced techniques. Set a realistic time goal for the 800m training program and keep adjusting as per the need. The three different run paces can be-

5% faster- Adding 5% to the normal 800m pace helps improve the leg speed and pick up ability during the endurance-boosting 800 meter workouts. Try 300m running for one repetition and max 10 min recovery period.
Normal pace- Running at your usual 800m racing pace aims at improving the VO2max, build fatigue-resistance, and train the body for endurance. Try 600m in one rep and take only 3min recovery time.
5% slower- Subtracting 5% from the normal 800m pace is for improving the lactate threshold and build endurance for longer running periods. This proves helpful before the main race. Try 1200m in one rep and take a recovery period of max 90 seconds.

You can also experiment with other run paces like-

Easy generation run that is 50% slower
Continuous runs that is 50% of 800m pace
Medium and long intervals
Short intervals
Hill and long sprints

800m training workouts that will give the best benefits

There are different and many types of 800m workouts that you can include in your training program to optimize the performance to significant levels. Always remember that the limit is your best potential and every training component should be aiming to help you achieve that. Due to its slightly anaerobic nature, the 800m run requires more advancement of the anaerobic charging up. You can try long hill sprints at 80-85% pace and include recovery of walking downhill.

Try workouts to increase the anaerobic threshold that is just below the required intensity to utilize glycogen efficiently. Run 20-25 minutes at 70-80% of the mile pace. Gradually increase the time.

800m run involves endurance run at a fast pace and that can’t do without aerobic threshold. Training at differential intensities improves the threshold. Try performing 30 min runs at a 70% pace.

Boosting speed endurance is very important. Try related workouts like short-run reps at close to full place.

Strength training needs to be very specific and fast and explosive execution is preferable. The 800m runners will benefit the most from hip strength, core training workouts, and exercise including one leg. These also lower injury risk.

Plyometric training is the best for improving explosive strength and you need to try the jumping exercises for that. The goal is to generate maximum force in the least time.

You can also include circuit training, leg condition, stretching exercises, warm-ups, cool down, upper body conditions, and weight training in the 800m workouts sessions.

Wear the right shoes and also be in comfortable clothing.

Conclusion

We hope that the information provided by us will help you in making a great 800m training program that will be your first step towards achieving your running goal. Just be consistent, work hard and nothing can stop you!

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