800 metres Training Program
The following is an example of an 800 metres training program (phase 1) for a senior athlete. Before starting any training, you must have a medical examination to ensure it is safe for you to do so.
Any training program application is at the athlete's discretion and risk.
Key to running notations used
3 x 400 (80%) [3']
This means 3 repetitions of 400 metres, with each repetition to be run at 80% of your 400m pace, with 3 minutes of active recovery between each repetition.
For further details, see the IAAF notation for running sessions in training programs.
Phase 1
Each training session should include an appropriate warm-up before the session and a cool-down after the session.
Week 1
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Plyometrics Medicine Ball |
General endurance 1 x 5k (80%) |
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Anaerobic quality 3 x 800 (80%) [3'] |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
Plyometrics Medicine Ball |
General Endurance 60 minutes fartlek |
| Sunday | Flexibility Core stability |
Week 2
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Plyometrics Medicine Ball |
General endurance 1 x 5k (80%) |
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Anaerobic quality 3 x 1000 (80%) [3'] |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
Plyometrics Medicine Ball |
General Endurance 60 minutes fartlek |
| Sunday | Flexibility Core stability |
Week 3
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Plyometrics Medicine Ball |
General endurance 1 x 5k (80%) |
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Anaerobic quality 3 x 1200 (80%) [3'] |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
Plyometrics Medicine Ball |
General Endurance 60 minutes fartlek |
| Sunday | Flexibility Core stability |
Week 4
| Monday | Flexibility Core stability |
Weight Training | |
| Tuesday | Flexibility Core stability |
Evaluation Kosmin test (800m) |
|
| Wednesday | Flexibility Core stability |
Weight Training | |
| Thursday | Flexibility Core stability |
Evaluation Cooper test |
|
| Friday | Flexibility Core stability |
Weight Training | |
| Saturday | Flexibility & Core stability |
General Endurance 60 minutes fartlek |
|
| Sunday | Flexibility Core stability |
Page Reference
If you quote information from this page in your work, then the reference for this page is:
- MACKENZIE, B. (2001) 800 metres Training Program - Phase 1 [WWW] Available from: https://www.brianmac.co.uk/middist/tp800p1.htm [Accessed