800 metres Training

A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs, a single program suitable for all athletes is not possible. The program supplied here is just an example and will require updates to meet your specific aims and objectives.

Prior to starting any training, it is recommended you have a medical examination to ensure it is safe for you to do so.

Overview of the Training Program

The seasons training plan is based on six phases where each phase comprises of a repeated four week program. The workload in the first three weeks of the four week program increase each week (easy, medium, hard) and the fourth week comprises of active recovery and tests to monitor training progress. 

The aim of the four week cycles is to:

• Build you up to a level of fitness (3 weeks)
• Test, recovery and adjustment of the training program (1 week)
• Build you up to higher level of fitness (3 weeks)
• Test, recovery and adjustment of the training program (1 week)
• Build you up to an even higher level of fitness (3 weeks) and so on.

Remember a training program is athlete specific and the results of the tests in the fourth week can be used to adjust the training in the next four week cycle to address any limitations.

The content and quantity of training in each week and phase will depend on many factors. The Planning page provides an insight into the process of data gathering and preparing training programs.

Example Training Plan & Programs

The objective of each phase, with links to examples of a season's training plan and four week training programs for phases 1, 2 and 3, are as follows:

• Training Plan - General overview of the season by phases
• Phase 1 - General development of strength, mobility, endurance and basic technique
• Phase 2 - Development of specific fitness and advanced technical skills
• Phase 3 - Competition experience - achievement of qualification times for main competition
• Phase 4 - Adjustment of technical model, preparation for the main competition
• Phase 5 - Competition experience and achievement of outdoor objectives
• Phase 6 - Active recovery - planning preparation for next season

The content of the four week programs in phases four and five depends very much on the athletes progress and competition races. Your aim in these phases is to address any limitations the athlete may have in order to bring him/her to a peak of performance for the major competition in phase five.

Specific Training

In the specific training phases, you will see that you run at three different paces - race pace, 5% faster than race pace and 5% slower than race pace. To do this you have to decide on a realistic target time for your 800 metres in phase five. The use of appropriate tests in week four of the training plan can be used to determine if your target time needs adjustment and accordingly the session times on your training plan.

What are the objectives of running at these three different paces?

• 5% faster than 800 metres pace (approx 400m pace) - to improve leg speed and the ability to pick 'it up' in a race - specific endurance sessions would involve maximum distances of 300 metres in a single repetition with 5 to 10 minute recoveries
• 800 metres race pace - to improve VO2 max and resistance to fatigue and train the body to operate at the required 800 metres pace- specific endurance sessions would involve maximum distances of 600 metres in a single repetition with 2 to 3 minute recovery.
• 5% slower than race pace (approx 1500m pace) - to improve lactic threshold and teach you to function for longer periods - helps when there is a number of heats before the final - specific endurance sessions would involve maximum distances of 1200 metres in a single repetition with 30 to 90 second recoveries.