3 workouts you can try to improve your 800m time

The 800m track event is one of my favourite events to compete in & watch. It is a hard & fast race, there is more room for tactics compared to a 400m, but you aren’t running slow enough to make massive tactical decisions like those in a 1500m. If the pace is really slow in a race, then it is going to be a sprint finish! There is little room to make a tactical error, and you are going near maximal right from the start.

800m race pace training at times is brutal, but if you are looking to improve your 800m time, here are three workouts you can try to help you get faster and stronger:

1. Dropdown 200s

This session is sure to test your 800m running ability. This session is quite simple → 8 x 200 run at your 800m PB pace minus 1-2 seconds, with the recovery decreasing between each rep by 30 seconds (starting at 3’30”). For example, if your 800m PB is 2:00.00, then your 200s should be run in 28-29”. By the time you get to your last rep, you only get 30 seconds of recovery!

At training, we used to say that the last 4 reps in the session can predict your 800m time! So give it a go, it is sure to be a great session!

2. Modified Sisyphus Hills

I have taken this hill workout from Outside magazine! This modified version of the workout is done as follows (find the original version here):

30” effort hill running (walk/jog back down to the start)

45” effort hill running (walk/jog back down to the start)

60” effort hill running (walk/jog back down to the start)

75” effort hill running (walk/jog back down to the start, 5’ between sets)

For this session, I recommend finding a hill that is at least 600m, somewhere in a park where you aren’t likely to be impeded by oncoming traffic or other pedestrians. Depending on your preferred racing distance, you might choose to do up to 3 sets. However, for the purpose of this post, I recommend doing 1-2 sets. Finally, the intensity for these will depend on how many sets you are doing. For those doing one set, I recommend running these between 800m-1500m pace; 2 sets should run between 1500 & 3k pace; and 3 sets should be closer to 3k pace.

3. 800m race drills

This session is a personal favourite of mine, I have completed these over a few track seasons, and have found they personally help me fine-tune my 800m performance. The sessions can be completed as follows:

A. 300m @800m pace, 200m float, 300m @800m pace

B. 400m @800m pace, 200m float, 200m @800m pace

C. 200m @800m pace, 200m float, 400m @800m pace

Each of these adds up to 800m total per rep. I recommend doing 2-3 reps total with 6-8 minutes of recovery between each rep. I’d also be careful which way to complete the session as well. For example, I don’t recommend running the session as option C, if it is your first try. Instead, run option A.

Final Considerations before trying these workouts

Given these workouts can be quite brutal, there are a few things that might need to be considered before trying them all out.

1. Coming back from a break, or illness/injury

I would recommend staying clear of these sessions if you are returning from a sustained break of training, or just returned from illness or injury! Instead, I recommend getting at least some base training in the first 4-6 weeks, then increasing the intensity of your sessions until you are at a point where you are ready to complete these sessions! These sessions can be quite exhausting & tiring, and would be a disservice to you if one of these sessions was the first one you did!

2. Complete a sufficient warm-up & cooldown

Like with any quality session, you need to ensure that you have done a sufficient warm-up jog, drills and some strides prior to completing any of the above sessions.

3. Hydration and environmental safety

It goes without saying, make sure you have the right equipment for your surroundings and training environment. If you are training on a wet track, wear spikes when doing the main session. If it is the middle of winter, make sure you are wearing a jumper & pants when warming up and cooling down!

4. Communication

If you are under the supervision of a coach, make sure you communicate you are trying to complete one of these sessions with them before undertaking one (or all) the sessions!

5. Recovery post-session/s

These sessions can be quite taxing on your body! Be sure to recover from these sessions properly, including a good cool down, sleep and relaxation routine!

6. Do these sessions when they count, not at any point in time!

These sessions should be completed during track season when 800m track events are being run or in the lead-up to its start. Running these sessions during any other point in the training year is almost pointless unless your coach has a specific reason to prescribe them. Please be considerate when planning to run these sessions.

I hope you enjoy these sessions!

Yours on the field, on the track & in the gym,

Paul

Lead Coach