What’s Behind the Explosion of Sub-1:42 800m times in 2024?

This article is written by Jim Hiserman, author of Developing Distance Runners, and Developing Distance Runners Volume 2.
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What’s behind the Explosion of Sub-1:42 800m Times in 2024?

Just as the 400 Hurdles experienced a dramatic lowering of times in both Men’s and Women’s races from 2020 through 2024, the Men’s 800m event witnessed more sub 1:42 times (11) than all the years prior to 2024. Second most 1:42 efforts occurred in 2012 (4). Only other year with more than one sub 1:42 runner was 1997 (2 efforts by Kipketer).

David Rudisha (7 times!) and Wilson Kipketer (4 times) ran the most sub 1:42 800m times.

In 2024, there were 11 sub-1:42 times run. Emmanuel Wanyoni, the Olympic Champion, ran 4 sub 1:42 times while Djame Sedjati ran 3 such times. Marco Arop (2 times), Bryce Hoppel (1 time) and Gabriel Tual (1 time) each broke 1:42 in 2024.

 Dr. Gareth Sandford, Angus Ross, Paul Laursen and Andrew Kilding proposed, from their study “Maximal Sprint Speed and the Anaerobic Speed Reserve Domain”, that recent day 800m runners require a speed capability beyond that of the previous eras.

What changed?

With the adoption of the ASR (Anaerobic Speed Reserve) method of training, which uses the range between Maximal Sprint Speed and Maximal Aerobic Speed to separate 800m runners into 3 sub-groups:
1) 400/800 speed types,
2) 800 hybrid types, and
3) 800/1500 endurance types.

Although Max Sprint development methods can be applied to all 3 sub-groups, Training for Maximal Aerobic Speed differs greatly. This metabolic training work involves different methods and volumes of Aerobic training. Total Training Volumes for the 3 groups (at the elite level) are as follows: Speed Profile = 40-60 km/ week

Hybrid Profile = 80-100 km/ week
Endurance Profile = 100-130 km/ week

This ASR method of training involves the integration of Metabolic and Neuromuscular/Mechanical Training with major emphases on improving Sprint Speed and MaxVo2 speed.

Prior to the development of the ASR Method (before the Bundle, Hoyt, & Weyland research in 2003), 800m runners were classified as Middle Distance with training emphasized by mainly aerobic/metabolic conditioning methods.

Training for 800m, prior to 2003 lacked the development of neuromuscular and mechanical training necessary to achieve:
1) relaxed running at fast race speed,
2) the ability to respond to surges in race pace,
3) run fast first laps, and
4) finish with faster velocities.

The mechanical abilities needed to develop the above 4 abilities can best be trained by including Maximal Sprint Speed Training into the year-round program.

Maximum Sprint Speed development

The 6 Principles needed for developing faster Maximal Sprint Speeds include:

1) Shorten ground contact times to increase force
2) Increase the rate of vertical force application (turnover)
3) Be able to exert more force in the initial ground contact when surging or kicking
4) Increase angular velocities of the arms/legs needed to create shorter GCT’s (ground contact times)
5) Increase angular velocity of the thighs by increasing range of motion (ROM) and thigh velocity.
6) Coordination of neuromuscular/mechanical components (stride length, stride frequency, impulse) by emphasizing the 3 key patterns in sprinting: 1) hip extension, 2) hip flexion and 3) foot-ground interaction.

These need to be developed in order to increase sprint speed.

The ASR method of training offers the best framework for assessing and developing a runner’s speed range relative to today’s 800m racing speeds.

In order to respond to the race surges and high paces of today’s 800m racing, athletes need to train to develop Maximal Sprint Speed on a Year-Round basis.

Increasing MSS (Max Sprint Speed) requires at least one day/ week devoted mainly to development of Neuromuscular/ Mechanical skills listed in the Six Principles above.

It is important to note that 400m runners are more “force” driven as their races are well below 1 minute of race time while 800m runners require the mechanical abilities (force application) while also needing attention to blood buffering and energy system requirements for races above 45-50 seconds in duration.

Training to develop Maximal Sprint Speed can be done by utilizing one session per week. Monday is the best day to schedule Sprint Training as the runners are usually the freshest/ most rested on Monday. Max Sprint work requires the runners to be as rested as possible BUT does not fatigue them for metabolic training the next day.

Examples of Sprint Training Days are taken from the Fast 8 Training Group centered in Australia and coached by Justin Rinaldi. Rinaldi utilizes the ASR method of training by adjusting workouts to develop 400/800 (speed types), 800m (hybrid types) and 800/1500 (endurance types) athletes.

It should be noted that Rinaldi’s Sprint Development work is the same for all 3 types of 800m athletes.

MONDAY WORKOUTS / SPRINT SPEED

Monday- Circuits – Drills – Dynamics – 2 sets of 3x40m (standing) 3x100m 4’R at 400m back straight pace (rolling start)

Monday: Speed Band Circuits Drills 2x30m 3x50m 4x100m 1x150m

Monday: Band Circuits, Drills, Dynamics 3 sets of 30,40,50m (standing starts) + 2x150m 3’R at 1st 200 of 400 pace

Monday: Circuits and Drills …WU… 5x40m (standing starts) 5x100m (2’R) at 400m P

Monday:
Band Circuits Skipping Rope Drills
Pfaff Drills Dynamics
2x30m in flats, spikes 2x30m + 2x50m (3’R)
4x100m (100m walk R) at 400m back straight pace
Core Circuit to finish

Monday:
Athletes working back in to the normal Monday speed session after an extended break –
6x50m (3’R)
Others did 5x50m + 2x120m

Fall Training for Season 2

Speed Monday’s are back…. New Drills & Plyos (with some of the old drills mixed in)
5x60m (standing start)
5x120m

Monday
Hurdle Walk Overs, Drills
Dynamics
3×30 (standing) 2×30 (flying) 10×100 12.5-13:0 with 75”R

Monday:
12-13’ WU jog
Hurdle Drills (walk overs) Sprint Drills (including some plyos)
Dynamic Stretching
3x30m, 3x60m (standing start) 2-3’R
1x150m 6’R
1x300m (400m goal pace)

12-13’ WD jog

Monday:
Hurdle walk overs
Drills x 20m each
Dynamics
2 sets 30,40,50m 3’R
8x120m with 80m walk R @ 15sec

Monday:
Drills + 2 sets of 30, 40, 50m 2-3’ Rest + 8 x 120 (80 walk R) at 15.5

Monday:
Hurdles, Drills, Plyos, Dynamics
3×30, 3x50m (3’R)
10x100m (80”R) 800m race pace 12.5-13.0

Monday:
Hurdles, Drills, Plyos, Dynamics
4x60m accelerations 20-20-20m 3’R
10x100m 75”R at 12.0-12.5

Bibliography:  Maximal Sprint Speed and the Anaerobic Speed Reserve
Domain: The Untapped Tools that Differentiate the World’s Best Male 800m Runners. Sandford, Kilding, Ross and Laursen, 2018.

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