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A plan to improve your 800 meter sprint - training program included

Updated: Mar 12


Running 800 meters is a competitive event in high school, college, and professional competitions, including at the Olympic level. At the same time, improving the 800 produces physical ability that can transfer into other runs and other sports. For example, improving 800-meter pace can help a runner overtake a competitor in a 5K or help a receiver in football move faster to make a touch down. The 800 meter run requires a combination of speed and endurance, best trained through a combination of short distance and mid-distance run training. This program supplies such an approach. Included in this writing is a six-week training program intended for persons with running experience, though a new runner may be able to utilize the program given he or she is reasonably fit and healthy. As you work through this program, keep the following notes in mind:

  • During the warm-up, aim for a minimum of one mile distance at easy-moderate effort.

  • For each sprint, go "as fast as possible for the day," meaning base the speed on how you feel. That said, good form should be maintained, even if this calls for utilizing lower speeds.

  • For interval training and mile runs, pay close attention to the recommend rate of perceived exertion (easy, moderate, hard). Hard will be near max effort. Moderate would allow you to have a light conversation. Easy would allow you to have an ongoing conversation. You can also use the RPE scale, with 10 being max effort and 1 being easy.

  • During interval training, aim for a minimum of one mile distance.

  • During the cool down, aim for a minimum of half-mile distance.

  • At the end of any week, you should have a bare minimum of 13 miles completed

Week 1 - Day 1 Warmup - 20-30 minutes - Mobility and running specific Run 100 meters, rest as needed Run 200 meters, rest as needed Run 400 meters, rest as needed Run 800 meters, walk or jog 800 meters Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 1 - Day 2 Warmup - 20-30 minutes - Mobility and running specific Run 100 meters, rest as needed Run 200 meters, rest as needed Run 400 meters, rest as needed, complete two times Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 1 - Day 3 Warmup - 20-30 minutes - Mobility and running specific Select 100 meters or 200 meters to work on for the day, complete selected distance, rest as needed, complete 2-6 times, base effort on how you feel Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 1 - Day 4 Warmup - 20-30 minutes - Mobility and running specific Moderate effort 1-mile run Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 2 - Day 1 Warmup - 20-30 minutes - Mobility and running specific Run 100 meters, rest as needed Run 200 meters, rest as needed Run 400 meters, rest as needed Run 800 meters, rest as needed, complete two times Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 2 - Day 2 Warmup - 20-30 minutes - Mobility and running specific Run 100 meters, rest as needed Run 200 meters, rest as needed Run 400 meters, rest as needed Run 800 meters, walk or jog 800 meters Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 2 - Day 3 Warmup - 20-30 minutes - Mobility and running specific Select 100 meters or 200 meters to work on for the day, complete selected distance, rest as needed, complete 2-6 times, base effort on how you feel Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 2 - Day 4 Warmup - 20-30 minutes - Mobility and running specific Max-effort 1-mile run Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 3 - Day 1 Warmup - 20-30 minutes - Mobility and running specific Run 200 meters, rest as needed, complete two times Run 400 meters, rest as needed Run 800 meters, rest as needed, complete three times Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 3 - Day 2 Warmup - 20-30 minutes - Mobility and running specific Run 100 meters, rest as needed Run 200 meters, rest as needed Run 400 meters, rest as needed Run 800 meters, rest as needed, complete two times Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 3 - Day 3 Warmup - 20-30 minutes - Mobility and running specific Select 100 meters or 200 meters to work on for the day, complete selected distance, rest as needed, complete 2-6 times, base effort on how you feel Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 3 - Day 4 Warmup - 20-30 minutes - Mobility and running specific Easy 2-mile run Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 4 - Day 1 Warmup - 20-30 minutes - Mobility and running specific Run 200 meters, rest as needed Run 400 meters, rest as needed, complete two times Run 800 meters, rest as needed, complete three times Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch

Week 4 - Day 2 Warmup - 20-30 minutes - Mobility and running specific Run 100 meters, rest as needed Run 200 meters, rest as needed Run 400 meters, rest as needed, complete two times Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 4 - Day 3 Warmup - 20-30 minutes - Mobility and running specific Select 100 meters or 200 meters to work on for the day, complete selected distance, rest as needed, complete 2-6 times, base effort on how you feel Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 4 - Day 4 Warmup - 20-30 minutes - Mobility and running specific Moderate effort 1.5-mile run Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 5 - Day 1 Warmup - 20-30 minutes - Mobility and running specific Run 100 meters, rest as needed Run 200 meters, rest as needed Run 400 meters, rest as needed Run 800 meters, rest as needed, complete four times Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 5 - Day 2 Warmup - 20-30 minutes - Mobility and running specific Run 100 meters, rest as needed Run 200 meters, rest as needed Run 400 meters, rest as needed, complete two times Interval Training –10 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 5 - Day 3 Warmup - 20-30 minutes - Mobility and running specific Select 100 meters or 200 meters to work on for the day, complete selected distance, rest as needed, complete 2-6 times, base effort on how you feel Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 5 - Day 4 Warmup - 20-30 minutes - Mobility and running specific Max-effort 1-mile run Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 6 - Day 1 Warmup - 20-30 minutes - Mobility and running specific Max effort 400-meter run, rest 3-10 minutes (as needed) Max effort 800-meter run, rest 3-10 minutes (as needed) Interval Training - 10-20 minutes - Walk one minute, jog or run one minute, easy session Cool Down - 5-15 minutes - Walk or light jog plus stretch Week 6 - Day 2 Free run - complete run of your choice Week 6 - Day 3 Free run - complete run of your choice Week 6 - Day 4 Free run - complete run of your choice



Nathan DeMetz holds degrees in Exercise Science, Business Administration, and Information Technology as well as certifications in strength and conditioning, sports nutrition, run coaching, and other areas. His credentials come from organizations such as Indiana Wesleyan University, Ivy Tech College, and the International Sports Sciences Association. Nathan has 17 years of personal and professional experience in the health and fitness world. He works with people from across the globe, including locations such as Kuwait, Australia, and the USA.

#running #fitness #onlinerunningcoach #health #training #wellness

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