Story By Bjorn Jansen
The 600m is a challenging but highly effective distance for middle-distance runners. It sits in the perfect gap between the 400m and 800m, demanding a blend of speed, endurance, and race-specific toughness. For sprinters looking to build strength and endurance or 800m runners aiming to sharpen their speed, the 600m is an invaluable training tool.
At SpeedPro, we use 600m sessions to bridge the gap between raw sprint power and aerobic endurance. Here’s why it deserves a place in your programme and how to execute it for maximum results.
Why Train with 600m Repeats?
The 600m forces both anaerobic and aerobic systems to work together, making it ideal for improving:
- Speed endurance – Teaches the body to maintain high velocity over extended distances.
- Lactate tolerance – Conditions muscles to handle the burn of an 800m race.
- Pacing control – Develops race strategy and the ability to distribute effort effectively.
- Mental resilience – Pushes runners beyond their comfort zone, building confidence for race-day challenges.
Incorporating the 600m into your training will allow you to run faster for longer and be better prepared to handle race demands.
Key 600m Workouts for Maximum Impact
1. Speed-Focused 600m Repeats
Who it’s for: 400m - 800m specialists who need to develop endurance without losing top-end speed.
Workout:
- 3 x 600m at 90-95% effort (+3 to 5 seconds) slower than 800m race pace.
- 5-6 minutes of recovery between reps, depending on the athlete.
Why it works:
- Reinforces anaerobic strength while maintaining sprint mechanics under fatigue.
- It helps develop race rhythm for the first lap of an 800m race.
2. Strength Endurance 600s
Who it’s for: 800m runners looking to improve their ability to hold pace in the second lap.
Workout:
- 4 x 600m at target 800m pace (+ 3 to 5 seconds per 400m).
- 2-3 minutes recovery between reps.
Why it works:
- Builds endurance while keeping intensity close to race pace.
- Improves lactate clearance, which is essential for finishing strong in middle-distance events.
3. Split 600s (Race Simulation)
Who it’s for: Athletes preparing for 800m races who need to practise even splits and fast finishes.
Workout:
- 400m at target 800m pace, followed by 30 seconds standing rest.
- 200m sprint to simulate the finishing kick.
- 3-4 reps with 4-5 minutes recovery.
Why it works:
- Trains pacing discipline while ensuring a strong final surge.
- It helps athletes handle the physical and mental strain of a tough last 200m.
How Often Should You Include 600m Workouts?
One session per week is ideal for middle-distance runners, depending on the training block. Rotate between speed-focused and endurance-focused sessions to ensure a balanced approach.
SpeedPro tip: Always pair these sessions with adequate recovery; variation and quality, not just volume, are key.
The SpeedPro Edge
At SpeedPro, we specialise in blending speed and endurance to create race-ready athletes. Whether you’re a sprinter stepping up in distance or an 800m runner sharpening your edge, the 600m is a game-changer.
When done right, these sessions will challenge you, build your resilience, and make race day feel more effortless. Trust the process, train smarter, race faster, and take control of your race.