800m Work Out Week 4

800m Work Out

www.athleticshour.com | Week 1 | Week 2

We have prepared an intensive 800m workout for runners. This workout can be used by all levels of athletes. This is ever ready for a race and we will update it weekly for 4 weeks. 800m Work Out.

WEEK 1

Monday: Endurance – morning– 30 – 60 min
Evening – 30 – 40 min warm up + 5 × 100m (speed holder pace for the 600m) + 4 × 600m (95% pace 800m) rest 5min + cool down

Tuesday: morning – 30 min easy run
Eveningshort speed – 30 – 40 min warm up + drills + 6 – 8 × 100m – 5min rest (each interval), 4 × 200m – 6min rest each.

Wednesday: morning – 30min easy steady
Eveningfartlek – 30 – 40 min warm up + stretch + drills/dynamic stretch + 5 × 50m sprints drills + 12 – 15 × 1’ on / 1 off (90-95%) + cool down

Thursday: morning – easy run 10km
Evening – long speed 30 – 40 min warm up + dynamic stretch + drills – 3 × 100m rest 5min – 1 × 300m / 6min rest – 1 × 200m / 5min rest – 2 × 250m / 8 min rest + cool down

Friday: morning – 30 – 40min recovery run
Eveningshort speed – 30 – 40 min warm up + drills + 7 × 100m / 7 – 8min rest – 6 × 200m / 8 – 10min rest + cool down

Saturday: 60min moderate run  Evening – gym / rest / cycling / swimming 

Sunday: rest / off day ( you can do any other type of run but not speed mostly easy run, cycling, swimming, or recovery run)

 

WEEK 2 

 

Check for more similar training plans.

By Athleticshour

Sekyere Richard has had a 10-year involvement in the sport of athletics. He holds a Diploma in Physical Fitness. Sekyere has experienced the sport as a middle/distance athlete, coach, and now journalist and blogger. Sekyere has published several articles on athletics from Ghanaian Athletics to World Athletics. He currently owns and manages the content and marketing development of Athletics Hour. "I am passionate about sports, love writing and interviewing, traveling, and meeting new athletes and coaches. I like to expose the hidden talents in the youth and I am always in search of talents across Ghana". I have volunteered in one of the biggest ultra-marathons in the world "The Elton Ultra Marathon in Russia. Covered many races in Ghana including ECOWAS CAA Region II Championship and multiple roads and track races in Ghana. In 2021, he launched the "Better Ghana Athletics Agenda", which will help support organisers, athletes and coaches in all directions.

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