800′s — Will make you faster

running 800'sHave you ever heard someone say, “I just can’t run faster.  I have a slow pace.”  Grrr!  This irritates me so much.  Any runner can get faster if they apply certain speed training techniques into their routine.  Some good drills are Fartlek drills, hill sprints, and 800′s.

What is an 800?  The easy answer is 2 laps around a standard track.  Doing them once a week will make you faster.  Your turnover rate (the rate your right (or left) foot hits the ground) will increase.  I personally hate them…you may love them!

If you are a beginner, try this:

Warm-up by jogging at least one ½ lap around the track. If its first thing in the morning you might want to warm-up for five minutes or so.  Stretch your legs, especially your hamstrings.

Pick a starting point along the straight part of the track.  Set your timer and run around twice as fast as you can.  After one complete lap, look at your watch and note your 400 split.  Record your time for your 1st 800.  Rest, walk and stretch for 3 minutes.

Do another 800 exactly the same way and record your time.  Rest exactly 3 minutes.

Do your last one.

Each week as you do these, try to add another 800 until you can perform 8 rounds!  I guarantee you will get faster!  A way to measure your progress is to count your turnover.  Turnover is the number of times your right (or left) foot hits the ground in a specified time. Count the number of times your right foot hits the ground in one minute.  Measure it again after doing 800′s for one month and let us know about your progress. When your turnover increases, you are covering more ground!  Shoot for a turnover rate of about 80.

Be conscious of your form while you are running these quick laps:

  •  - Swing your arms forward, not across your body. Engage your core.
  •  - Keep your head relaxed, with your chin slightly tucked.  Try to focus your eyes about 5 feet in front of you.
  • - Push off the ground with your big toe to propel yourself forward.

I hate running 800′s but love to do them with Mary and Lindsay.  They push me, talk me into doing more and overall make it fun.  We suffer through this hard workout together! Find a partner who is positive and who can push you.  Good luck and report back with your progress

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