I need to improve my 800 time any suggestions?

Question

Shorter distances I can do but I need to improve my time. Currently it is at a 2:36. How can I get faster?

I am 15 years old and my workout (made by the coach) consists mostly of long distance runs. We might do speedwork about once a week.

Answer 1

You have a couple of good answers already. The only way I know to get faster is to run faster. Don't go out and just run long distances--you will be able to run further, but slower. I would recommend doing repeat 200s and 400s. You have to do a lot of them though. When you run your 800 it should feel easy when you are done and you will run them at a speed near your 200 times.

Try running about 20 200s on one of your training days in 30 seconds or less with about 20-30 second breaks between.

Answer 2

trackstar has the right idea, the 800 is 50% aerobic and 50% anaerobic conditioning.
So you have to have a base of some distance running to be able to do the hard stress training that allows you to run the entire race at a very fast pace.

Run the race even, do each 200 at the same speed.
The first one is easy and the second is not too hard.
The third 200 is the most difficult and you must use extra effort to stay at the same pace.

The last 200 is easier because you can see the finish line

Racing is much more mental than physical, you have to learn how to run and how to race.

Do a day of 4x400 running about 5 seconds slower than what you can run a 400 with 5 minute rest
Do a day of 6 to 8x 200 a little faster than your projected pace for the 800 with 1 to 2 minute rest
Do 2x600, come through the 400 at the same speed you do your repeat 400, rest 10 minutes
Do 2x500 trying to run each 100 at the same speed, your race pace, rest 10 minutes.
For a time trial run a 600 trying to run your race pace, rest for 1 minute and then sprint a 200 as fast as you can, add the time together and that is about what you can race a 800.

Answer 3

Do stamina work. Miles on the road, 800 - 1600 repitions on the track, whatever, do lots of it. The 800 is half speed half stamina, so if you got the speed....
For me the hardest part of the 800 is the end of the first lap going into the second one, becuase that's where I start feel really tired and like giving up. If I give up, i slow down and my time sucks. Learning how to push yourself past that part and fight till the very end can help your time alot.

Answer 4

My fastest 800 was in 1979 and I completed it in 2:08. However, it all depends on your age and what workouts you do now. Perhaps if you would just explain your workout in more detail, a more comprehensive approach could be worked up.

Answer 5

im a runner (800m), 15, girl, my pb is 2.34 and this is what one of my training sessions is:

300m
30 sec brake
300m
30 sec brake
200m

5 min brake

then repeat once more

all of the sprints should be done as fast as you can