Breaking barriers--Workouts for running 800 in sub-2:00, 2:00, 2:05, 2:10, 2:15, 2:20, 2:25, and 2:30

 Workout/goal for sub-2:00 800m: 12×300 at 43-45 seconds with a 1:00 recovery.

 

If the pace falls to a 47 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 28-30 seconds with a 1:00 recovery.

 

If you slow to anything below 31 or 32 seconds, then drop to running 100 repeats in 14-15 seconds with 30 seconds recovery. 

 Workout/goal for 2:00 800m: 12×300 at 44-46 seconds with a 1:00 recovery. 

If the pace falls to a 48 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 29-31 seconds with a 1:00 recovery.

 

If you slow to anything below 32 or 33 seconds, then drop to running 100 repeats in 15 seconds with 30 seconds recovery. 

Workout/goal for 2:05 800m: 12x300 in 46-48 seconds with 1:00 recovery.

 

If the pace falls to a 50 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 31-33 seconds with a 1:00 recovery.

 

If you slow to anything below 34 or 35 seconds, then drop to running 100 repeats in 16-17 seconds with 30 seconds recovery. 

 

Workout/goal for 2:10 800m: 12×300 at 48-50 seconds with a 1:00 recovery. (2022 GOAL)

 

If the pace slows to a 52 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 33-35 seconds with a 1:00 recovery.

 

If you slow to anything slower than 36 or 37 seconds, then drop to running 100 repeats in 17-18 seconds with 30 seconds recovery. 

 

 Workout/goal for 2:15 800m: 12×300 at 50-52 seconds with a 1:00 recovery.

 

If the pace falls to a 54 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 35-37 seconds with a 1:00 recovery.

 

If you slow to anything below 38 or 39 seconds, then drop to running 100 repeats in 18-19 seconds with 30 seconds recovery. 

 

Workout/goal for 2:20 800m: 12×300 at 52-54 seconds with a 1:00 recovery.

 

If the pace falls to a 56 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 37-39 seconds with a 1:00 recovery.

 

If you slow to anything below 40 or 41 seconds, then drop to running 100 repeats in 19-20 seconds with 30 seconds recovery. 

Workout/goal for 2:25 800m: 12×300 at 54-56 seconds with a 1:00 recovery.

 

If the pace falls to a 58 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 39-41 seconds with a 1:00 recovery.

 

If you slow to anything below 42 or 43 seconds, then drop to running 100 repeats in 20-21 seconds with 30 seconds recovery. 

Workout/goal for 2:30 800m: 12×300 at 56-58 seconds with a 1:00 recovery.

 

If the pace falls to a 60 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 41-43 seconds with a 1:00 recovery.

 

If you slow to anything below 44 or 45 seconds, then drop to running 100 repeats in 21-22 seconds with 30 seconds recovery. 

The idea of this workout is to maintain race pace or faster throughout the entire workout to help the athlete learn to hold the pace even when fatigued both physically and mentally.  Shortening the distances run really helps with this.