Story By Bjorn Jansen
The 800m race is a challenging mix of speed and endurance. Some say it's too long to be a sprint, but at SpeedPro, it's too short to be an actual distance event. Therefore, your training needs to develop both your anaerobic and aerobic systems. That’s where tempo workouts come in.
At SpeedPro, we use tempo runs to build the endurance needed to hold a fast pace while maintaining the power required for that final surge to the finish. Here’s how tempo training can transform your 800m performance.
What Are Tempo Workouts?
Tempo workouts, known as threshold runs, train your body to sustain high-intensity efforts while delaying fatigue. They focus on running at 80-90% of your maximum effort, which helps improve:
- Lactate Threshold – Your body’s ability to manage lactic acid build-up is critical for the second lap of an 800m race.
- Aerobic Efficiency – Strengthening the heart and lungs to sustain speed for longer.
- Mental Toughness – Training the mind to push through discomfort and maintain pace under fatigue.
In short, tempo runs teach you to stay strong when the race gets tough, a skill every 800m runner needs.
Key Tempo Workouts for 800m Runners
1. Classic Threshold Intervals
- 4-5 x 600m at 80-85% effort (slightly slower than race pace but controlled)
- 90 seconds jog recovery
Why it works: This workout trains you to sustain a strong effort over time, helping you finish your 800m without fading.
2. Progression Runs
- Start with a steady pace for 1,200m
- Gradually pick up speed every 400m until finishing at near race pace
Why it works: It simulates the changing pace of an 800m race and helps develop the ability to kick hard in the final stretch.
3. Broken 800s (Race Simulation Workout)
- 400m at race pace (60-second recovery)
- 300m at race pace (45-second recovery)
- 100m sprint to finish
Why it works: Mimics the race’s intensity while allowing for slight recoveries, training both speed endurance and mental strength.
4. Alternating Tempo Repeats (Great for Lactate Clearance)
- 400m at tempo pace (80-85% effort)
- 200m at near race pace
- Repeat 4-6 times with 90-second jog recoveries
Why it works: Trains your body to recover while still running, replicating the surges of an 800m race.
5. The 300m Cutdown Challenge
- 5x300m reps, starting at a tempo pace and getting faster with each rep
- 2-minute recovery
- We increase this to a 3-minute recovery for our athletes as we near a championship weekend.
Why it works: Reinforces speed endurance, helping you hold form and power through fatigue in the final 200m.
How Often Should You Do Tempo Workouts?
For 800m runners, aim for 1-2 tempo sessions per week, combined with speed and strength training. The goal is to build endurance without sacrificing speed, so proper recovery is key.
SpeedPro Tip: Always follow tempo workouts with a light recovery session to let your body absorb the gains.
The SpeedPro Edge
At SpeedPro Training, we take a science-driven approach to designing workouts that maximise speed, endurance, and tactical strength. By incorporating tempo runs into your training, you’ll develop the stamina to sustain speed to out-kick the competition.
Ready to master the 800m? Let’s work together.
