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800m

 I.  Overview

The 800m is speed sustained over distance. There are many variables which must be manipulated to become a successful 800m runner. One needs to build the endurance base almost as broad as a distance runner, build the speed of a 400m runner, and posses the strength of a sprinter. The real key is being able to maintain a very quick rhythm, and the ability to change from this fast pace to an even faster gear. This is achieved from proper preparation in Endurance, Strength,  Speed, and Speed Endurance:

Endurance base building

There are a variety of components in endurance base building. All of them are necessary to prepare for later work. Some components of base building need to be maintained throughout the year so that the base continues to build up. Endurance exercises should put stress on both the oxygen uptake system and circulatory system.
Definitions:
   • Hard - Race pace or faster
   • Crisp - Sub max but tired by end of workout
   • Swing - Steady tempo that can be carried over a distance, not too taxing
   • Gentle - Conversational pace, not a jog

1) Distance Runs: 
Doing runs of up to six miles at a crisp pace is necessary in laying down the aerobic mechanisms required in training for and racing the 800m. Good rhythm and form should be maintained. Plodding miles has no positive bearing on running quality 800m. Recovery days should include steady running of 25-30 minutes. This along with a longer steady run once a week helps continue base building throughout the year.
2) Longer Intervals on grass & track:
Work bouts of 400m, 500m, 600m, 800m, 1000m and even 2000m need to be done during pre-season.
Examples:
   • 6-10x400m or 500m crisp tempo 1½-2 min. rest
   • 3-5x600 or 800m crisp tempo 1½-2½ min. rest
   • 2-4x1000m crisp tempo 2-3 min. rest
   • 1-3x2000m crisp tempo 3-4 min. rest
The repetitions at this distance will increase the aerobic base. The pace, when out of the comfortable zone, will increase anaerobic base as well.
Early season however, the emphasis is on aerobic. The longer distance puts stress on the oxygen uptake system; lung capacity increases and capillary beds increase preparing the body for aerobic demands.
3) Shorter Intervals at steady pace with short rest:
Workouts of 100m, 150m, 200m, and 300m when done at a pace that is possible for a number of repetitions with a fairly short recovery will build an endurance base and specific strength. All workouts are preceded by a run of 10-20 minutes at swing tempo.
Examples:
   • 25-50 x 100m (50m walk rest)
   • 12-20 x 150m (50m recovery)
   • 8-10 x 300m
Shorter intervals with a short recovery puts stress on the heart mechanism which increases its ability to pump blood more effectively.

Strength work

General and specific strength is required to run the 800m effectively. The demands of holding a fast pace over distance, switching to quicker tempo during the last lap, and maintaining efficient form throughout is very demanding. Strength work is a result of work in the weight room, drills, sled work and hills. All of these do not have to be incorporated. At least the weight work (after the age of 16) and sprint drills should be thoroughly used.
In the weight room, three days a week when possible, a similar pattern of emphasis as in the running program should be used. For example, an emphasis on endurance lifting (more repetitions, lighter weight) during pre-season, and then gradually decrease the repetitions and increase the weight to more of strength training. A high quality 800m runner tends to lift like a distance runner in pre-season and like a sprinter when the season starts. The following lifts can be used:
   • Squats (2 days a week)
   • Bench
   • Leg extension
   • Leg curl
   • Step ups (day other than squat day)
   • Lunges
   • Arm curls
   • Upright rows
Sprint drills teach a specific motor pattern directly related to running that needs to be practiced. High knees, quick turnover, arm mechanics, running tall, landing on the ball of the foot, driving forward, running relaxed, etc., are all necessary in running efficiently. Sprint drills not only emphasize proper mechanics, but specific strength is needed to do the drills properly. As strength is gained not only are drills done to perfection, but more importantly, the carryover of strength and mechanics is seen in running form.
Sprint Drills:
   • High Knee 
   • FastLeg
   • Skipping
   • Heel to Glute
   • Backward Running
Sled Work & Hills con also be incorporated to build strength and emphasize knee lift, arm swing and push off. A gradual hill is good strength work while not drastically altering running form. Any sled work done also should emphasize proper mechanics as well as some resistance. However, having an athlete pull lots of weight is not the goal. Form must not break down. Specific Strength also results from manipulating the recovery cycle in interval work. Having the runner start a workout before complete recovery has incurred puts the body in a physical state similar to race condition.
Examples:
   • 2x4x300m (51-52) (2:30)
   • 2x4x300m (51-52) (2:20)
   • 2x4x300m (50-51) (2:15)
   • 2x4x300m (48-49) (2:25)
   • 2x4x300m (48-49) (2:20)
   • 2x4x300m (46-48) (2:20)
   • 2x4x300m (48-49) (2:15)
Lactic acid tolerance and specific strength is required of the body to continue this pace when the body is tired.

Speed

800m runners are sprinters in many regards. In many instances, they can run a quality leg on the 4x400m relay and should be somewhat competitive in the open 400m. Speed is worked on throughout the year except the first month of pre-season. 
The more speed an athlete possesses the more comfortable a given pace feels and the later lactic acid is built. So obviously, improving speed is necessary in competing in this taxing event. Good sprint form is built through sprint drills, strength work and sprint practice. Good foot turnover is necessary throughout the event but especially apparent the first 150m and the last 200m.
Pre-Season
1. 100m strides before workout, 8-10 form 100s after
2. Sprint drills 
Early Season
1. 200m and 300m repeats build strength mainly, but speed is also increasing
2. Quick 100s and 150s at end of practice
Late Season
1. Quality 200s and 300s, 3-6 repetitions, plenty of recovery
2. High quality 150s at end of workout

Speed Endurance

Speed endurance is the real key to success in the 800m. It is the work that puts the body the closest to race conditions. A proper endurance base and strength base along with some mastery over repetition of shorter intervals needs to be accomplished before introducing speed endurance.
Speed endurance is speed carried over distances of 400m, 500m, 600m, 700m, 1000m (for the 800m runner). At the beginning of each season, the pace is slower than race pace, but to get real benefits, the pace needs to get much faster than race pace.
Example: 
Goal time
Early to late 2:00 2:20
6-8x4000m 66-68 78-80
3x500 1:22,1:19,1:16 1:31,1:28,1:26
2x600, 2x400 1:42,1:36,64,60 1:55,1:49,72,69
500, 300, 200 1:14, 42. 28 1:24, 49, 32
200,600,300,300 28, 1:28, 44, 44 34, 1:44, 50, 52
200, 400, 400 28, 55, 53 33, 66, 63

from early to late season:

Tactics

The ability to run a race in a variety of ways greatly increases the chances for success. An athlete who is competent at setting a fast pace from the beginning as well as sitting on a steady pace and finishing fast is less likely to be surprised and more likely to win. Tactics are only as good as the conditioning that supports them. Proper strength and base training allows the runner to do more than just run a steady pace and hold on. Proper preparation will allow a runner to "feel" a gradual build-up in pace and respond to it or react to a quick acceleration. Besides conditioning, tactics can also be practiced:
   • 300s or 400s - steady pace for 200m, pick up pace last 100m or 200m
   • 600s - pick up middle 200m
   • 150s - hard pace at end of workout
Conditioning and practicing tactics should give the athlete a mind set and confidence that they cane run in a variety of ways. They expect to have a "kick" at the end. They can handle a hard pace from the beginning, etc.

Conclusion

The difficulty of the 800m lays in the necessity of all the components that need to be controlled: endurance, strength, speed, and speed endurance. High level competitors cannot have weaknesses in any area.

Training:

contains: 

ABSTRACTS, NEWS & ARTICLES:

TRAINING PRINCIPLES:

- I. Individual Differences
- II. Overload
- III. Progression
- IV. Adaptation
- V. Use / Disuse
- VI. Specificity

BUILDING BLOCKS:

- I. Strength
- II. Speed
- III. Stamina
- IV. Endurance
- V. Coordination

OVERTRAINING:

- I. The Overtraining Syndrome
- II. How to detect Overtraining?
- III. Overtraining and Chronic Fatigue
- IV. How to avoid Overtraining?
- V. How to cure overtraining?

800m:

- I. Overview

TRAINING PROGRAMS:

- The Effects of training
- Phases of Adaptation
- The Annual Program
- Examples

COMBINING DIFFERENT TRAINING MEANS:

- Preparation of Middle Distance Runners