How to Train for an 800 m Run

The 800 meter run is a difficult event in track and field. The distance is short enough to require a full sprinting pace and long enough to challenge the body's ability to maintain the pace. It is a long sprint and runners must have physical strength and stamina. The run also requires mental development to push through the pain that is associated with the final leg of the race. Training for the 800 m competition requires a dedicated approach.

Instructions

    • 1

      Train using middle distance running techniques. Run using a heel-to-toe technique throughout the duration of the race. This opens your stride and increases running efficiency.

    • 2

      Train for speed by practicing 100 m sprints. The short sprints develop your explosive energy off the line.

    • 3

      Train your anaerobic muscles by running 400 m sprints at full speed. The distance requires your muscles to operate without oxygen and increases your ability to sprint the final leg of the race.

    • 4

      Run a distance up to 1 mile at a strong pace to develop endurance and lung capacity. The 800 m combines endurance and sprinting abilities in one race. A varied training routing prepares you for the race.

    • 5

      Develop a plan for the race and do not deviate. The first 400 meters is a fast-paced run and the final 400 meters is a burst of speed and sprinting. Choose your lane, battle for position with other racers and maintain the planned pace until the final burst of speed is required.

    • 6

      Push your body and learn to accept pain as a part of the race. The 800 m is intense and requires you to push your muscles and lungs. It is a long sprint and requires mental focus and toughness to be competitive.