How do i get my 800m time down?

Question

i just started running about a year ago when i first started my very first 800 was 2:59 lol pretty bad right now its at 2:17 and i want to try to get it more i been improving but i feel like when i ran thats its as hard as i can go and the last 200 i wanted to sprint but i was just so exhausted i couldnt

Answer 1

First, congrats on getting your time down that much. Now your are going to have to start getting picky to get every second better.

the 800 is a touch event to train for because you need a good base but yet you need lots of speed. I call it speed endurance training. I have my 800 runners do a lot of 1000 repeats at 85% race pace, they also run 400 meter repeats a little faster than their race pace. 2 days a week they still go out and do 2 mile runs to make sure they keep a good base. The will go to the weight room 3 days a week on Mon, Wed, and Fri. On Mondays the do upper body, low weight high reps (low weight high reps build long lean muscle so they won't bulk up). Wednesday they will do a little bit of legs and upper body but they will do high weight low reps, when they are picking the weight UP they will do it fast but in control and on the way down they will go nice and slow (doing this will work on their fast twitch muscles) than on friday they will do Lower body, low weight high reps. Not everyone has access to a weight room though. If you don't add in some hill workouts and do some general strength exercises like ab workouts, and pushups. Jump roping will also help with your fast twitch muscles (especially in your lower legs) Every now and again change up your workouts. Go for a swim or a bike ride. My whole team will cross train once a week, it keeps workouts interesting, it works on different muscles, and cross training on bikes, swimming, rowing, or elliptical will also give athletes bodies the chance to recover with a non impact work out. Good luck

Answer 2

run run run! thats how u could get that time down. run distances. run hills. my mom ran the 800 in high school track. she was ranked 2nd in the state back in 78. her time was 214. she said at her practices all they did was run distances, and every day try and run that longer distance faster. the 800m should be a full out sprint the ENTIRE way. its one of the hardest , if not hardest track events

Answer 3

You'll need 20-30 mpw and lots of speed. Specifically 400s and 200s. Occasionally some longer tempo stuff like 1000s or a 1600 but the 800 is all about speed. I won't duplicate what she said there.