How to Train for an 800 Meter Run

It truly takes a special kind of runner to handle the punishments dished out by the 800-meter run. For those who do have what it takes, success depends largely on training and conditioning. You need to keep yourself in optimum running shape, and you need to train hard to withstand the physical demands that the 800-meter run places on you. If you think you have the speed and stamina to complete this race, use this short guide to learn how to train for it..

Things You'll Need

  • Good running shoes
  • Track or level road
  • Ankle weights
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Instructions

    • 1

      The first step in your training for the 800-meter run is to know what kind of runner you are. Sprinters have incredible speed, but have a tendency to burn out before the end of the race. Endurance runners can go the distance, but do not always have enough speed to keep up with the pack. There are also “All Purpose” runners, who can handle just about anything you throw at them. It is important to know what type of runner you are so that you can modify your training routine in a way that plays up your strengths and works on improving your weaknesses.

    • 2

      Understand that training is specific to the runner. There are, of course, general training elements and routines that can be used by all runners. However, each runner is different, and each will react differently to the 800-meter run. Therefore, it is important for each runner to create a training routine that is specific to his or her needs. Understand that any training routine you read about is simply a guide–if it taxes your body too much, then ease back on the training, or if you find it too simple, then intensify your training. Work it around your own strengths and weaknesses and turn it into a routine that can improve your running abilities.

    • 3

      Use the anaerobic training system as part of your training for the 800-meter run. This system uses several repetitions of 40 to 90 seconds. Each repetition is a high-intensity run, and teaches your body to turn on the speed and sprint, even though your body may be getting less oxygen than it wants. Ask a coach or trainer to use a stopwatch to time your sprint until you have sprinted for 40-90 seconds, then take a 90- to 180-=second break, then sprint again.

    • 4

      Use the aerobic training system as part of your training for the 800-meter run. The aerobic system uses repetitions lasting 3-5 minutes. Each repetition is a controlled run at the runners maximum oxygen uptake. The maximum oxygen uptake is normally defined as being the maximum pace that a runner can sustain for a 12-minute run. So, it may not be the fastest that someone can run, but the fastest that can be sustained over time. Take this pace and repeatedly run it for 5-minute repetitions, with a short break between each repetition.

    • 5

      Schedule a workout routine. Once you have come up with a number of aerobic and anaerobic workout runs, schedule a routine for an intensive workout. You should go through your intensive workout 3 days a week. If you begin to feel you can complete the routine more easily than you could before, step up either the number of repetitions or the pace/time of the repetitions to make it more challenging.

    • 6

      Try to jog at least twice a week. Ideally, go in between the days of your intensive workout. For example, you could do your intensive workout on Monday, Wednesday and Friday, and then do your jogging on Tuesdays and Thursdays. You may opt to wear ankle weights to help strengthen your leg muscles, but this is largely a matter of personal preference. You should attempt to jog 1,600 to 2,400 meters to build endurance for the fast-paced 800-meter run you are training for.