How do i get faster in the 800 meter run?

Question

I'm 13 (turing 14 by next track season) and i run the 800 meter run for my school. i am the fastest runner for my school but the shocking part is i only run a 2:39. Is there any tips you can give me so i can get into the low 2:20s before next track seson.

Answer 1

800 training is about 50% endurance and 50% speed.

You need to do distance running 3 days each week, of about 3 to 5 miles.

You should do intervals to get your body conditioned to running at race pace.

Off season you can do timed intervals, that is, run for a set amount of time.

One work out would be to do 10x2:00 with 2:00 rests between runs.

Try to do each interval at the same pace.

When you get into track season you should be doing intervals at or faster than race pace, doing distances from 200 to 600 or 800 meters.

If you can do repeats with limited rests then your body becomes trained to race at that speed.

Plus practicing at your race speed allows  you to recognize your speed during a race, so you don't go out too slow or too fast.

In a race break the race into 200s, and do each at the same speed.

If you want to run 2:20, then run 4x200 at :35 for each 200.

Racing is more mental than physical and it takes practice to learn to race.

Answer 2

Go out for longer jogs, 5-6k but Run hardcore for the first kilometer(or at least 800m) then break into more of a medium-slow jog pace. If you do this regularily, you will be able to increase the distance you can run fast for, but also work on your endurance(the first few times will be HARD) so that towards the end of your competitive races you will have it in you to push much harder. I don't know about cutting 20 seconds, that's a lot, unless you grow taller, but it should definitely help lots.

good luck =)