SPECIFIC 800 meter training tips?

Question

provide info like how many miles should i run hills ab workouts, etc currently @ 2:17 want sub two soph in highschool

Answer 1

Sub 2:00 will be very hard.

Ab workouts are really not important.  Distance running takes care of them.

You need to line up and run 400m, then a mile, then 400m again.  After this, your legs may hurt.  Always remember to push it to the limit regardless.  Always set your goal time a second or two faster in the mile and .3-.5 seconds in the 400...This will make it easy to increase stamina as well as your kick.  The next most important part of running is strategy.  I'm guessing you are near 1:06 and 1:11 for lap times.  Lengthening your first lap by 1-2 seconds may drop your second lap time by about 3.

The key to any improvement is not to just go through the motions in practice, but run every race as hard as you can.

Answer 2

assuming you have a solid base of weekly mileage in the 20-30 mile per week range you should concentrate on speed and on intervals to get your times down.  the mileage base gives you the endurance; the speed work brings your times down.

a sample of speed workouts that will bring your times down; do these every other day; recover with longer runs between, for example 6 x 880 at 2:30-2:40 or a 4 mile tempo run.  dont forget to rest and to eat.

12 x 220 yds @28-30 seconds; jog 110 yards recoveryy between each.  concentrate on pace because you'll need to run at that pace to break 2:00

6 x 440 at 58-60 seconds each with a 220 recovery jog between

4 x 660 yards at 1:28-1:30 with 440 yard recovery jog between

Stair Step workouts--1 x 110, 1 x 220, 1 x 330, 1 x 440, 1 x 660, 1 x 440, 1 x 330, 1 x 220 1 x 110 with equal distance recovery jogs between.

the key is to run the pace you'll need to break 2:00 at shorter distances with a corresponding rest period.  then as you get stronger, decrease the interval time that you rest between repeats.  use the off days to keep your mileage up and recover.

hope that helps

Answer 3

I know what your talking about, I had to run the 800 8th grade and got 2:18, now I love it.

I would do builds, such as sprint 100m, jog slowly 100m about 5 times around the track.

Also try running 600's for speed and 1000's for endurance, you want to go 3/4 speed the whole race and be able to sprint the last 150 meters.

If you do this and make sure you stride it out so you use less energy you will get it to 2:00 or less, but you must commit yourself to this.