Running 800m / 1000m (Beginner)
Discussion
I am a complete beginner & would appreciate getting pointed in the right direction.
I've never been a runner and struggled with 400m / 800m at school (long time ago)
Now I think I fancy giving 800 / 1000m a go, I can see online lot's of guides for suggested training for 5k/10k/Marathons etc but nothing for this "Middle Distance"
I'm not thinking of doing this for competition,(distance just seems to fit with a grass field next to me) but I would like to find a guide I could use and see improvements on (I followed that 100pressups thing and enjoyed it).
Any advice appreciated
I've never been a runner and struggled with 400m / 800m at school (long time ago)
Now I think I fancy giving 800 / 1000m a go, I can see online lot's of guides for suggested training for 5k/10k/Marathons etc but nothing for this "Middle Distance"
I'm not thinking of doing this for competition,(distance just seems to fit with a grass field next to me) but I would like to find a guide I could use and see improvements on (I followed that 100pressups thing and enjoyed it).
Any advice appreciated
Firstly, make sure you have the right trainers. I would start off really slow - like for the first day jog at a gentle pace and see how quickly you get tired. Note that time/distance and the next time you run try and beat it a bit. Every time you do this you should notice your stamina increasing and before you know it you'll be aiming for your 5k runs!
I've been told the best time to warm up is after you've run for a couple of minutes so you are not stretching cold muscles.
I've been told the best time to warm up is after you've run for a couple of minutes so you are not stretching cold muscles.
Find your local athletics club and go and talk to them. They'll have beginner groups and coaches who'll be happy to give you some guidance. Plus you get to train with other people which is always more fun than training on your own.
My club have a group of up to 50 people that train on the track - every pace from national standard to beginners.
My club have a group of up to 50 people that train on the track - every pace from national standard to beginners.
Edited by ewenm on Monday 15th March 19:30
As with all things this will depend on your circumstances.
How old are you, basic level of fitness, history and experience, overweight or not, smoker or not etc.
Perhaps you can supply a few more details.
Whereas 5k and upward are predominantly endurance events which need a good aerobic capacity, the 800m/1000m is more aligned to the sprints. The 800m is sometimes referred to as a sub-sprint. The requirements to run a good 800m are about 70% anaerobic and 30% aerobic. Or in laymans terms, not so much endurance (it's only half a mile) but an ability to drive on and keep it going. A marathon on the other hand is about 5% anaerobic and 95% aerobic which is why you don't find (m)any people who can run a good marathon and a good 800m.
Training will need to reflect this requirement so in the main will be short and sharp. Most people can go for about 600m before they start to fade. If you watch any good quality 800m race, although they look like they are running faster in the final 200m as they sprint for the line, it is actually a case of who slows down the least.
I would disagree with the comment above about starting slow and trying to beat your time. This will work well for a few attempts but not for long, and once you hit your limit will do little to improve your speed/time.
I would also leave any stretching until after the run when you are fully warm. Forget all the stuff you see on TV with people in track suits bouncing up and down before they set off - it's a recipe for disaster. Also avoid ballistic stretching at any time. It's a recipe for disaster.
If you want more specific info please post back with some more details.
How old are you, basic level of fitness, history and experience, overweight or not, smoker or not etc.
Perhaps you can supply a few more details.
Whereas 5k and upward are predominantly endurance events which need a good aerobic capacity, the 800m/1000m is more aligned to the sprints. The 800m is sometimes referred to as a sub-sprint. The requirements to run a good 800m are about 70% anaerobic and 30% aerobic. Or in laymans terms, not so much endurance (it's only half a mile) but an ability to drive on and keep it going. A marathon on the other hand is about 5% anaerobic and 95% aerobic which is why you don't find (m)any people who can run a good marathon and a good 800m.
Training will need to reflect this requirement so in the main will be short and sharp. Most people can go for about 600m before they start to fade. If you watch any good quality 800m race, although they look like they are running faster in the final 200m as they sprint for the line, it is actually a case of who slows down the least.
I would disagree with the comment above about starting slow and trying to beat your time. This will work well for a few attempts but not for long, and once you hit your limit will do little to improve your speed/time.
I would also leave any stretching until after the run when you are fully warm. Forget all the stuff you see on TV with people in track suits bouncing up and down before they set off - it's a recipe for disaster. Also avoid ballistic stretching at any time. It's a recipe for disaster.
If you want more specific info please post back with some more details.
over_the_hill said:
How old are you, basic level of fitness, history and experience, overweight or not, smoker or not etc.
Thanks for the response,30yrs not too unfit, reasonable strength but not in the legs (not really done any serious cycling or running before). I'n not overweight 6' tall with a BMI of 24.5 (according to WiFit!) and a non smoker.
Did try this last year on my own for a couple of months, I was just running 800m every other night with a bit of swimming in between. When I ran it was just a reasonable pace for first 600m or so then flat out for last 200 (which seems to be the opposite of your suggestions!) I never did time myself but think I will this time.
I think as a beginner the first priority should be to get generally fit, so this would mean longer slower runs for starters to develop a litle bit of a base to work from. Also if you want to actually be half decent probably a bit of conditioning and strength work would be very handy so sit-ups, press-ups circuit type work would be good.
800m is an awkward distance to want to do to be honest especially if you have no intention of competing!
The biggest gains in my opinion from when you are an absolute beginner is pure fitness not speed, you will tire long before you need to start thinking about speed reserves and the like.
One example of 800m type work for someone who is half decent and I would class that as a sub 2min 30 runner is somthing like either;
200m at say 35/36s with a jog recovery for maybe 2 mins and perhaps 8-10 of those
100m at say 15/16s again with very short recoveries and maybe 10-15 of those
Most good runners would do a mixture of this type of session along with a couple of longer runs every week to maintain a good base.
Best advice is to join a club though imo.
800m is an awkward distance to want to do to be honest especially if you have no intention of competing!
The biggest gains in my opinion from when you are an absolute beginner is pure fitness not speed, you will tire long before you need to start thinking about speed reserves and the like.
One example of 800m type work for someone who is half decent and I would class that as a sub 2min 30 runner is somthing like either;
200m at say 35/36s with a jog recovery for maybe 2 mins and perhaps 8-10 of those
100m at say 15/16s again with very short recoveries and maybe 10-15 of those
Most good runners would do a mixture of this type of session along with a couple of longer runs every week to maintain a good base.
Best advice is to join a club though imo.
I'd add that starting running requires a little restraint for all to go well 
Cardiovascular fitness increases faster than skeleto-muscular, so you can find yourself in the position of having more than enough stamina to push yourself beyond what your muscles/tendons etc are strong enough to handle. It's worth having some patience and sticking to advice about how fast you increase your workload. I know of two folk (one a Doctor!) who took up running and let the testosterone fuelled "no pain no gain, I can handle it" attitude prevail, picked up painful injuries that took many weeks to heal and never returned to running.
Cardiovascular fitness increases faster than skeleto-muscular, so you can find yourself in the position of having more than enough stamina to push yourself beyond what your muscles/tendons etc are strong enough to handle. It's worth having some patience and sticking to advice about how fast you increase your workload. I know of two folk (one a Doctor!) who took up running and let the testosterone fuelled "no pain no gain, I can handle it" attitude prevail, picked up painful injuries that took many weeks to heal and never returned to running.Edited by FamilyGuy on Wednesday 17th March 09:26
Good Advice from bales and FamilyGuy - especially the bit about not trying to get too far in front of yourself to soon.
If anything starts to hurt, stop. The no pain no gain mentality usually leads to compounded injuries.
As mentioned, good trainers are recommended and as you say you will be on a grass field, this will also help as there will be less impact.
Before you start anything have a go at your circuit and see what time you run. This will be the base benchmark.
8-10 x 200m with jog back recovery is 2-2.5 miles alone so if you can't manage 2.5 miles easy continuous running you will struggle with this. Add on a mile warm up and a mile cool down and you are up to 4-4.5 miles.
I would aim for a steady easy pace run of 4-5 miles for general fitness and base stamina. Steady easy pace means you can hold a conversation and are not gasping for breath. If you can't do this slow down, even if it feels very slow. If you can't keep running, drop into a fast walk, then back to running/jogging when you can. It will not take long before you can run/jog the whole distance.
If 4-5 miles seems a long way (scary) start of with 2-3 miles.
When doing the speed based sessions have a good easy jog before to warm up and get loose, and after to cool down and ease the muscles out and hopefully avoid stiffness the next day. After the warm up do some striding at comfortable pace just to get the muscles a bit more loose and warm. Concentrate on "looking good" while you are striding - good arm pumping and good knee lift and extension. This will help to develop your technique. When doing the session just concentrate on the running. The technique will come.
If you can fit it in try running on four/five days a week.
On the other two/three days as bales suggests do some conditioning work e.g. press ups, sits ups etc. to work on your upper body. This will help you to cope with the lactic acid build up. No need to be overly dramatic, and as with the running stick to what is manageable. You don't want to be inn a state where you can't move the next day because you have overdone it. This might be 4 x 10 press ups , 4 x 8 sit ups with say a minute between the sets. Perhaps more, perhaps less. You can build it up as you get better. Just go to the point where it gets hard and stop.
Try something like the following - obviously tailor for your circumstances
day 1
steady easy pace run
day 2
after warm up and strides
6 x 200m fast, with 200m easy jog in between. Make sure the jog is slow enough that you get
your breath back otherwise you will slow down on the fast bits. Quality is the key,
Aim to build this up gradually to 10-12 x 200m
day 3
upper body work
day 4
steady easy pace run
day 5
after warm up and strides
3 x 100m fast, with 15-20 secs rest between.
The first one will be easy, the second tough, the third very tough - that's the idea.
Then have a walk or very easy jog for a few minutes to get fully recovered and repeat the
above twice more so you have done 9 x 100m in total.
Aim to build this up gradually to 3-4 sets of 5 x 100m
day 6
steady easy pace
day 7
upper body work
Stick to this for a couple of months and retry the circuit test.
You will probably benefit from warming up this time round as your body will by then be used to it.
If anything starts to hurt, stop. The no pain no gain mentality usually leads to compounded injuries.
As mentioned, good trainers are recommended and as you say you will be on a grass field, this will also help as there will be less impact.
Before you start anything have a go at your circuit and see what time you run. This will be the base benchmark.
8-10 x 200m with jog back recovery is 2-2.5 miles alone so if you can't manage 2.5 miles easy continuous running you will struggle with this. Add on a mile warm up and a mile cool down and you are up to 4-4.5 miles.
I would aim for a steady easy pace run of 4-5 miles for general fitness and base stamina. Steady easy pace means you can hold a conversation and are not gasping for breath. If you can't do this slow down, even if it feels very slow. If you can't keep running, drop into a fast walk, then back to running/jogging when you can. It will not take long before you can run/jog the whole distance.
If 4-5 miles seems a long way (scary) start of with 2-3 miles.
When doing the speed based sessions have a good easy jog before to warm up and get loose, and after to cool down and ease the muscles out and hopefully avoid stiffness the next day. After the warm up do some striding at comfortable pace just to get the muscles a bit more loose and warm. Concentrate on "looking good" while you are striding - good arm pumping and good knee lift and extension. This will help to develop your technique. When doing the session just concentrate on the running. The technique will come.
If you can fit it in try running on four/five days a week.
On the other two/three days as bales suggests do some conditioning work e.g. press ups, sits ups etc. to work on your upper body. This will help you to cope with the lactic acid build up. No need to be overly dramatic, and as with the running stick to what is manageable. You don't want to be inn a state where you can't move the next day because you have overdone it. This might be 4 x 10 press ups , 4 x 8 sit ups with say a minute between the sets. Perhaps more, perhaps less. You can build it up as you get better. Just go to the point where it gets hard and stop.
Try something like the following - obviously tailor for your circumstances
day 1
steady easy pace run
day 2
after warm up and strides
6 x 200m fast, with 200m easy jog in between. Make sure the jog is slow enough that you get
your breath back otherwise you will slow down on the fast bits. Quality is the key,
Aim to build this up gradually to 10-12 x 200m
day 3
upper body work
day 4
steady easy pace run
day 5
after warm up and strides
3 x 100m fast, with 15-20 secs rest between.
The first one will be easy, the second tough, the third very tough - that's the idea.
Then have a walk or very easy jog for a few minutes to get fully recovered and repeat the
above twice more so you have done 9 x 100m in total.
Aim to build this up gradually to 3-4 sets of 5 x 100m
day 6
steady easy pace
day 7
upper body work
Stick to this for a couple of months and retry the circuit test.
You will probably benefit from warming up this time round as your body will by then be used to it.
Just thought I would add for the OP are you sure you don't want to try something a little easier!! 
800m is amongst one of the most painful distances to run, not quite as hard as 400m (but then again as a 400 runner myself I would say that!) but to do it to a decent level requires a much higher level of fitness than perhaps the avergae person would think.
Most people can jog 800m quite easily, in fact most decently fit runners can run it at what feels like a fair ish pace, but given that for even a 2min 30 800m (which is a pace that U15 girls run relatively comfortably!) you need to run at around 18s per 100m which will feel a lot faster than it sounds.
If you have access to a track or a measured 400m just have a jog round it as an experiment at what feels like a comfortable but fast pace and time yourself I would bet you will be suprised at just how slow you are actually running!
800m is amongst one of the most painful distances to run, not quite as hard as 400m (but then again as a 400 runner myself I would say that!) but to do it to a decent level requires a much higher level of fitness than perhaps the avergae person would think.
Most people can jog 800m quite easily, in fact most decently fit runners can run it at what feels like a fair ish pace, but given that for even a 2min 30 800m (which is a pace that U15 girls run relatively comfortably!) you need to run at around 18s per 100m which will feel a lot faster than it sounds.
If you have access to a track or a measured 400m just have a jog round it as an experiment at what feels like a comfortable but fast pace and time yourself I would bet you will be suprised at just how slow you are actually running!
bales said:
Just thought I would add for the OP are you sure you don't want to try something a little easier!!
800m is amongst one of the most painful distances to run, not quite as hard as 400m (but then again as a 400 runner myself I would say that!) but to do it to a decent level requires a much higher level of fitness than perhaps the avergae person would think.
Most people can jog 800m quite easily, in fact most decently fit runners can run it at what feels like a fair ish pace, but given that for even a 2min 30 800m (which is a pace that U15 girls run relatively comfortably!) you need to run at around 18s per 100m which will feel a lot faster than it sounds.
If you have access to a track or a measured 400m just have a jog round it as an experiment at what feels like a comfortable but fast pace and time yourself I would bet you will be suprised at just how slow you are actually running!
^^^^^ What he said800m is amongst one of the most painful distances to run, not quite as hard as 400m (but then again as a 400 runner myself I would say that!) but to do it to a decent level requires a much higher level of fitness than perhaps the avergae person would think.
Most people can jog 800m quite easily, in fact most decently fit runners can run it at what feels like a fair ish pace, but given that for even a 2min 30 800m (which is a pace that U15 girls run relatively comfortably!) you need to run at around 18s per 100m which will feel a lot faster than it sounds.
If you have access to a track or a measured 400m just have a jog round it as an experiment at what feels like a comfortable but fast pace and time yourself I would bet you will be suprised at just how slow you are actually running!
There are a lot of people who will watch a good class 400m where the runners run it in 45 secs or quicker, and assume that they could mange 400m in 60 secs. After all that's 15 secs slower over a quarter of a mile. Most fail. 60 secs for 400m is still very quick.
However, don't let this put you off. Don't worry too much about times. Just concentrate on doing it. The times will come down.
As an ex-1500m/miler/3000 s/c runner I have to echo the sentiments above, the 800m is a really tough event to pick. As an adult of ok fitness, but not an athlete, I'd recommend 5k road races as targets - usually many local(ish) races, all standards, lots of training guides, lots of others targetting the same sort of thing. With the 800m it's either people targetting sub-2:00 or training for something else usually.
Whatever you choose, good luck
Whatever you choose, good luck
ewenm said:
I'd recommend 5k road races as targets - usually many local(ish) races, all standards, lots of training guides, lots of others targetting the same sort of thing.
Superb advice. There's something about 5K runs that generates lots of interest across all levels of performance. As said there are a lot of guides - for a beginner perhaps the Cool Running plan. Runner's World has a pretty good diary of what's coming up.Gassing Station | Sports | Top of Page | What's New | My Stuff