800m Work Out

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.

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  1. Ibrahim, I’m proud of you. I pray you reach where ever you want to 🙏🏽🤲🏽📿 I hope to see you…

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