Training for 800m?

Question

I'm a 14 (nearly 15) year old and I want to join track again, I did it during middle school but didn't my first year of highschool. So far I can run it in 2:46 which isn't all that great, I was hoping to get it down to about 2:30-2:20 by the end of the summer (2.5 month) I'd prefer something not too long because I usually run in the afternoon or evening due to summer school. So far this is my training: 2mile run one day 800m sprint the next and on weekends I do 50mile of biking, and sunday is a day to rest. This is going okay so far but I was hoping someone could give me a better training method.

Answer 1

You need to get in some longer runs like 3, 4, 5 maybe 6 miles to build up endurance.  Also, do some speed workouts.  For example, 3 or 4 400m at a slower pace then you usually would do.  Then, do some 300m, 200m and 100m.  I would ask the track coach what he recommends.  The biking probably doesn't help too much.

Answer 2

Run easly 30 minute everydaY amd Yes even sunday, I am a TOP 800M RUNNER IN MINNESOTA

Answer 3

Since you want a certain time start with that. Run repeat 400's at 75 seconds, like 6-8, it won't take more than an hour. The next day sprint for 45 seconds then jog for 15 seconds, six times. Repeat this three times. The next day do about three miles. The next day run 3 600's at race pace. This is what I'm doing in summer track getting in shape quick for state. Good luck the important thing is to keep working.

Answer 4

Do more easy running.  Ideally, 4 or 5 days a week.  Try running every other day for at least 30 minutes. Skip the 800m sprints for now.

After a 2 to 3 weeks of easy running, you can add one day a week of short intervals.  Run a mile easy to warm up, then on a track, run the straight part (~100m) at 800m race pace and jog 100 to 200m for recovery.  Concentrate of running relaxed.  The goal is to improve running economy.  Don't run faster than the target 800m pace.  Repeat this 6 to 8 times. Then run a mile to cool down.