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Multi-Pace Training Speeds for 800m and 1500m

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August 4, 2015 by Jimson Lee Leave a Comment

I am firm believer you need to work on different speeds for 800m and 1500m runners.

In a nutshell,

  • You need to work on speeds faster than race pace
  • You need to work on speeds at race pace
  • You need to work on speeds slower than race pace (i.e. over-distance work)
  • You need some mileage, both recovery miles and aerobic miles.

If you run the 800m, you basically need 200/400m speed, 800m speed (duh!) and 1500/300m speed.  Those workouts can be Monday, Wednesday and Friday, with Tuesday and Thursdays as recovery runs (or Tempo runs*) and the Saturday long run.  Sunday is rest or active recovery or Yoga.   (Read my interview with Gary Reed)

*NOTE: read Tempo Training Differences for Sprinters and Distance Runners

Let’s take a look at Genzebe Dibaba training leading up to her world record of 3:50.07

Genzebe Dibaba WR training

That WR pace is equivalent to 61.3 per 400m.

So her “magic workout” leading up to her 1500m world record was 6 x 800m at 1500m race pace with 2 minutes recovery.  When she did that, she knew she was ready.  She knew how it was going to feel in that last lap… because she has “been there” before.

I have a lot more workouts, but I won’t print them because everyone is going to copy them without understanding the hows-and-whys you do a particular workout.  You have to understand the exercise physiology of the workouts, and where you are in the season.

Related Articles:

  • How to Break 2:00 for 800m
  • 400/800 Meter Training Workouts – The Beakdown
  • Comparing 400m vs 800 meter Training
  • 800 meter Training – How Much Mileage should a Half-Miler Run?
See also  Bring Back the Handicap Foot Race

Category icon800m-Mile,  Coaching,  Track & Field,  Training

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

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