How can i improve my 800 meter run time?

Question

I run the 800 and the mile, my best times when running them both are 3:14 and 6:57, respectively. do you know any workouts i could be doing to get ready for districts? also, how can i stay at my full potential during the off season?

Answer 1

the thing that improved my mile time the best was long days filled with short sprints. generally two hours worth of some sort of sprinting-  but I am guessing you do not want to spend forever at the track each day so this one worked well for me too- 400m repeats at about 85 percent all out- do 8 of them and that is your workout for one day. walk one lap in bewteen each set for your rest

A couple days later, 200m at 95 percent x 20 times with 2 minutes rest between sets. Both workouts were given to me by an all american collegiate runner, and both have done amazing things for my mile, and 2 mile time.

also, 2 or 3 times a week run 3 or more miles. It will build your endurance and make you more efficient for doing the mile and half mile.

Run hills on your distance runs, not anything that will kill you, but that will challenge you a little bit. And maybe incorporate stairs once a week. The first two workouts will work the best for you and will drastically lower your times.

Answer 2

Practice more

Answer 3

U should try running 400m in about 82 to 86 seconds 10 times strait for two days strait then run about 2 to 3.5 miles the day after  that with some high knee lift and turn over drills. Then run 150m 12 to 15 times strait using 90% of your speed. Thats for the 800m try this work out for about 3 weeks strait and you'll see your results then run a 800m race, but try not to run the work out just make sure you progress not slowly but patiently and surely just let me know how the next 800m race after the 3 weeks work out later.

Answer 4

No such thing as off season for a runner. Every day is running season why because we run all the time. Three days a week sprint for 15 to 20 min. Then run stairs. Stretch your legs and do a lot of crunches. Two days a week run 6 miles per day a good pace. The last day run 4 miles and really push yourself a much as you can during this work out. Find hills that grind your guts out the longer the better.  Flip flop these events to better fit you body. You will improve I promise

Ms