Story By Bjorn Jansen
The 800m race is one of the most challenging events in track and field, and we see it as a two-lap sprint. It demands a unique combination of speed, endurance, and tactical awareness. At SpeedPro, we optimise your performance, helping you unlock your potential and unleash your speed over the two-lap sprint. Here are expert tips to elevate your 800m performance.
1. Develop the right 800m training plan
Doing the proper training at the right time is essential for all events, and the 800m is no different as it requires a mix of aerobic and anaerobic energy systems. A well-rounded training plan should include:
• Speed: Incorporate 200m and 400m intervals at near-maximal effort to develop top-end speed and improve your ability to sustain high-intensity running. For example, try 6 x 200m at 95% effort with 2-minute rests.
• Endurance: Build your aerobic base with steady-state runs of 30–45 minutes at a comfortable pace; we guide our athletes to around 60-70% of their max heart rate. A solid aerobic system helps you maintain pace through the second lap.
• Threshold: Perform tempo runs or intervals just below your lactate threshold (depending on the athlete, e.g., 4-8 x 800m at 80–85% effort with 2–3 minutes rest) to increase your ability to clear lactic acid during the race.
By balancing these components in your training plan, you can ensure that you are developing speed and endurance while avoiding overtraining.
2. Focus on race-specific 800m goals
The 800m is unique because it sits at the intersection of sprinting and middle-distance running. Simulate race conditions in training to improve your ability to handle the demands of the event:
• 800m Prediction: Run 3x400m at your 800m goal race pace, with a 4-minute recovery. Calculate your average 400m time and multiply it by two to predict your 800m time. This workout can help you to lock in the rhythm and build confidence before race day.
• Over-Distance Training: training over 1000m or 1600m intervals to make 800m feel more manageable.
3. Master your 800m pacing
Pacing is critical in the 800m. Go out too fast, and you'll fade in the final 200m; go out too slow and struggle to catch the leaders. A good strategy is to run the first 400m slightly faster than your average pace and aim for an even or marginally slower second lap. Practice pacing in training to develop an intuitive feel for your ideal splits.
4. Strengthen your core and explosiveness
Power and stability are essential for maintaining speed and form during the race. Include exercises like:
- Weighted Cleans, Squats and Deadlifts for Leg Strength.
- Bounding and Plyometric Drills for Explosive Power.
- Planks and Medicine Ball Twists for Core Stability.
These exercises translate directly to improved stride efficiency and late-race resilience. Our YouTube channel has several workouts to help you strengthen and power.
5. Prioritise recovery
The 800m is taxing your body, so recovery is critical. Incorporate rest days and dynamic stretching into your routine. Fuel your body with a balanced diet rich in protein and carbohydrates to repair muscles and replenish glycogen stores.
6. Refine your tactics
Success in the 800m isn't just physical—it's mental. Staying calm and focused under race pressure can be a game-changer. Practice tactics like positioning yourself well in the pack, responding to surges, and timing your final kick. Visualisation techniques can also help you stay calm and focused under race pressure. By mentally rehearsing your race, you can prepare for various scenarios and remain focused on your strategy.
Mastering the 800m requires precision, dedication, and a strategic approach to training. You can transform your 800m by combining speed development, endurance, strength, and race tactics.
At SpeedPro, we help athletes refine every aspect of their performance, from correcting bad habits with technique to creating individual training plans. Take the first step today, and let us help you unleash your speed to achieve your goals.