54 Workout | 3 Phase | Adjustable 800m Training Plan
15 page PDF | 54 workouts | Sample Weeks | System, Phase and Training Overview |
Not your typical online training plan- Perfect for coaches and athletes looking to utilize the plan, build out an elite 800m program, increase event knowledge, or expand their workout library.
Training for the 800m is all about striking the perfect balance between strength and speed—making it one of the most challenging and unique events in track and field. Many athletes shy away from speed work, fearing burnout, injury, or fatigue. But speed is essential for success in the 800m.I’ve had the privilege of coaching elite high school 800m runners and in 2021 became the first coach in New Jersey history to coach 2 athletes to sub 1:50 for 800ms. I have learned from some of the best coaches and athletes in the world through my long professional running career. This experience has allowed me to bridge the gap between sports science and real-world training, helping athletes of all levels—from elite competitors to high school runners—reach their full potential.
This program is structured into three progressive phases
Base Phase – Building a strong foundation of all training aspects
Pre-Competition Phase – Shifts focus to heavy specific work to prep the body for racing
Competition Phase – Sharpening event-specific workouts.
Each phase includes 18 workouts to target all aspects of 800m performance
Speed & Power Development – Hills and track max velocity speed + 400m specific reps
Aerobic/Strength Workouts – Builds endurance and small doses of race-specific work
Event-Specific Workouts – 1500m to 400m Race-specific workouts, hills and track
In a traditional weekly setup, these workouts are typically scheduled as:
Monday: Speed & Power Development
Tuesday: Aerobic/Strength
Friday: Event-Specific Workouts