800m Training. How to train for the 800m

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In the fundamental period:

1. 5/10k pace
2. 3k pace
3. 1500m pace
4. 800m pace
5. 400m pace.

Training paces:

As a general rule this should be your training paces (percentage of your current 800m level, not your goal pace.):

*Easy regeneration running (Slower than 50% of 800m pace)
*Continuous runs of 20-40 min at 50-60% of 800m pace (probably faster speeds for shorter durations) ( 10k pace or slower)
*Medium to long intervals at 65-85% of 800m pace, working to increase the length of each (repeat over time, or the overall volume of the workout, but NOT increasing the speed. ( 10k to 1500m pace)
*Short to medium intervals at 80-90% of 800m pace ( 3k+ pace to 1500m+ pace)
*Short intervals at 80-90% of 800m  pace with very short recovery ( 3k+ pace to 1500m+ pace)
*Hill sprints and long sprints for about 15-25 seconds (no longer) at high-speed, with long recovery (2-3min) (sprint)
*specific 800m training sessions: 95-105% of race pace. (800m pace)

Example of pace calculation:

Current 800m level:
2.05 min = 125 sec.
Per 100m = 125s/8 =15.63s

Short intervals 80-90% of RP (race pace)
80% of RP = 15.63/0.8=19.54 sec per 100m
85% of RP =15.63/0.85=18.39 sec per 100m
90% of RP= 15.63/0.9=17.37 sec per 100m

Example of session:
10x300m. 1 min rec @85% of RP
18.39s x 3 =55.1s per 300m. (approx 1500m pace)

Specific training: 95-105% of RP
95% of RP=16.45s per 100m.
105% of RP=14.89s per 100m.

Example of sessions:
3x600m @ 95% of RP with 10 min rec.
16.45s x 6 =1.39 on 600m
3x400m @ 100%-105% of race pace. 5 min rec.
15.63s (100%)/ 14.89s(105%) x 4 = 62.5-59.5 sec on 400m

My current 800 race pace (RP)=2:16 (136 seconds) or 17 sec/100

80% or RP=17/.8 (21.25s/100m)

85% of RP=17/.85 (20s/100m)

90% of RP=17/.9 (18.9s/100m)

95% of RP=17/.95 (17.9s/100m)

100% of RP=17/1.00 (17s/100m)

105% of RP=17/1.05 (16.19s/100m)

Types of interval training suitable for the 800m runner:

Long aerobic intervals: 65-85% of 800m pace
The purpose of these intervals is to increase the Vo2 max and anaerobic threshold. This training is the aerobic support for the medium and short intervals. That means that increasing performance in the long intervals will have a positive influence on the amount of work and speed of your medium and short intervals.

Medium long intervals: 80-90% of 800m pace
The purpose of these intervals is to increase the anaerobic threshold, Vo2 max, and pace at vo2 max. The medium length intervals works as an aerobic support for your short intervals.

Short aerobic intervals with short recovery: 80-90% of 800m pace
The purpose of these is increase the Vo2 max and anaerobic threshold but at a more specific speed than the longer intervals. The short intervals works as an aerobic support for the faster and more specific intervals later in the season (special and specific period)

Periodisation:

The training year is split into these periods:

Regeneration period: (2 weeks)
Introductive period. (2-4 weeks)
Fundamental period. (4-6 months)
Special period. (2-3 months)
Specific period. (3-4 months)