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How to Train for 800m Race Event | Unleash Your Inner Sprinter & Crush the Competition

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The 800m race, often considered as one of the most demanding middle-distance events in track and field, requires a unique blend of speed, endurance, and tactical execution. To excel in this challenging race, athletes must adopt a comprehensive training approach that encompasses various aspects of fitness. In this blog, we will explore effective training strategies specifically designed to help athletes prepare for the 800m race and achieve their performance goals. 

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How to Train for 800m Race Events

Image Source- Runner’s World

To optimize performance in the 800-meter race, athletes should structure their training into distinct phases. These phases allow for progressive development and ensure that athletes peak at the right time. Let’s take a closer look at the key training phases for the 800m race:

  • Sample Training Plan

Here is a sample training plan for an athlete preparing for an 800-meter race:

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Phase Focus
Base Conditioning Endurance runs, tempo runs, long-distance workouts
Speed Development Short, intense intervals, plyometric exercises
Special Endurance Repeat 400m or 600m runs at race pace or slightly faster
Race-Specific Training Intense interval sessions, simulating race conditions
Tapering Reduce training volume, maintain intensity

Base Conditioning

During the base conditioning phase, athletes focus on building a solid aerobic foundation. This phase involves regular running workouts, including long-distance runs and tempo runs, to enhance endurance and improve overall fitness levels.

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Speed Development

Stepping Up the Pace: Training Strategies for the 800 Meter Race | KreedOn
Image Source- Juke Performance

In the speed development phase, athletes concentrate on improving their maximum speed and running mechanics. Short, intense intervals, such as 200m or 300m sprints, combined with plyometric exercises, can help enhance speed and power.

Special Endurance

The special endurance phase aims to improve an athlete’s ability to maintain a fast pace over longer distances. This phase includes workouts such as 400m or 600m runs at slightly faster pace, allowing athletes to build the necessary stamina and mental strength required for the 800m.

Race-Specific Training

During this phase, athletes simulate race conditions and refine their race strategies. Intense interval sessions, such as 2 x 400m with a short recovery or 4 x 200m at a fast pace, help athletes develop the ability to handle the demands of the race and maintain a strong finishing kick.


The tapering phase, usually conducted in the weeks leading up to a target race, involves reducing training volume while maintaining intensity. This allows the body to recover and reach peak performance levels on race day.

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Training Considerations

Now that we have explored the training phases, let’s delve into specific training considerations for the 800m race:

Aerobic Base

Stepping Up the Pace: Training Strategies for the 800m Race | 800 meter - KreedOn
Image Source- Freeletics

Building a solid aerobic base is crucial for the 800m race. Incorporate regular endurance runs, tempo runs, and long-distance workouts to enhance aerobic capacity and increase the body’s ability to utilize oxygen.

Race Pace Training

Image Source- Women’s Health

To improve race-specific fitness, include workouts that replicate the demands of the 800m race. Run and gradually increase the number of repetitions as you progress in your training.

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Endurance Training to Handle Lactic Acid Buildup

Incorporate longer runs at a slightly slower pace to enhance endurance and the body’s ability to handle lactic acid buildup. These longer runs will help you maintain a strong pace throughout the race and minimize fatigue.

Strength Training for lower body

Stepping Up the Pace: Training Strategies for the 800m Race | 800 meter event - KreedOn
Image Source- Women’s Health

In addition to running, incorporate strength training exercises into your regimen. Focus on exercises that target the lower body, core stability, and overall muscular balance. This will improve power, efficiency, and injury prevention. Do squats, deadlifts, lunges, bench press, pull-ups, etc.


Training for the 800m race demands a well-rounded approach that encompasses endurance, speed, race-specific workouts, and adequate recovery. By following a structured training plan that incorporates the key training phases and considering the specific requirements of the race, athletes can maximize their potential and achieve success in the 800m event. Remember to listen to your body, stay consistent, and adapt your training as needed. With dedication, hard work, and a strategic approach, you can conquer the challenges of the 800m race and achieve your performance goals.

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