Training for the 800 M

Introduction:

A middle ground between the sprint events and long distances, the 800 is one of the hardest track events to run. It’s also one of the most unique events to train for, requiring a delicate combination of long-distance endurance and explosive speed. Here we explore some insights into how high-level athletes train.

Types of 800m runners

The type of 800m runner depicted above usually does the 800 as their shortest event and runs the 1600/3200 in addition. Despite lacking in speed, they have greater endurance than sprinters. What’s more, Dartmouth track coach Steve Gardiner quotes the 800m as “approximately 67% anaerobic to 33% aerobic”. Any athlete can run an all-out sprint decently fast, but the aerobic portion sets the difference between the 400m and 800m; not everyone can hold that speed for too long. The opposite is true for sprinters, as most of their training is low repetitions with high intensity, except the repetitions are slightly longer than when training for 400m and under. Lastly, a much rarer type of runner is the jack-of-all-trades who does not excel at any particular event and trains like distance runners or sprinters depending on the coach’s goals.

The training

Beginning with sprinters, anaerobic training focuses on 2-3 minutes max repetitions and has lots of recovery. Longer repetitions train the aerobic system (but still short enough to be productive for the 800m). As for the time period, training cycles are usually about a month with more focus on intense, anaerobic training near the end of the season. Some examples of aerobic and anaerobic workouts are 20-30 minutes at up to 70% effort and up to 12x200s with 3 minutes of rest respectively.

Distance runners usually emphasize anaerobic training more during the second half of the training cycle. For example, the first two months in a six-month cycle would only have 2-3 easy speed sessions a week. The middle could have some 20-30 minute tempo runs and repeats up to 5 minutes. Lastly, interval training results should come from the natural increase in fitness rather than increased intensity. On the other hand, sprinters would focus on 100-120m repeats often up hills to get used to longer repeats and top-end speed. Acceleration is not as important in an 800m as a 100m/200m, so most of the work is getting them used to sustaining top-end speed and lactic acid buildup for the last lap.

Strength training

Another important component in 800m runners is lifting, as they need the explosiveness of sprinters in addition to the endurance requirements. Similar to running, strength work generally uses lighter weights and more reps in the early season, and heavy weights with fewer reps towards the end. Another core component is muscle mobility, especially for the hips. Runners also benefit from plyometrics, as they help train the fast-twitch muscles needed for an 800m. 

Conclusion

Being in between sprints and endurance, training for the 800-meter race is quite unique and combines the challenges of speed and endurance. As a result, it’s one of the hardest races to run and extremely physically demanding to train for.

Sources

“800 Meter Training Plans.” Colorado Track Club, www.coloradotrackclub.com/800-meter-training-plans. Accessed 24 Aug. 2024.

“The 800 Meters – Training Approaches.” Everything Track and Field, www.everythingtrackandfield.com/the-800-meters?srsltid=AfmBOorlxQYR_EXZUVjpgUg9WBmXdX2gWdFeeY7MnYxUrG2F_u75h515. Accessed 24 Aug. 2024.

“800m Training. How to Train for the 800m.” 800m Training. How to Train for the 800m, 12 Mar. 2015, 800mtraining.wordpress.com/.

“800m Workouts.” Track Star USA, 18 Mar. 2024, trackstarusa.com/800m-workouts/.

williab83. “Middle Distance Strength Workouts.” Track and Field Toolbox, 30 June 2020, trackandfieldtoolbox.net/strength-workouts/middle-distance-strength-workouts.