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800m — 8-Week Sample Workout This workout should be adjusted to match athlete's fitness and skill level. Beginning Week 4, add a Day 4 to the schedule and compete.   Week 1 Day 1 Day 2 Day 3 Warm-up Warm-up Warm-up Quick turn drills Quick turn drills Quick turn drills 8x200m at 50% 6x300m at 50% 2x400m at 50% Focus: Run tall, quick turn Focus: Run tall, quick turn Rest: Jog 400m Rest: Jog 400m Rest: Jog 400m 1x800m at 50% Cool-down Cool-down Cool-down   Week 2 Day 1 Day 2 Day 3 Warm-up Warm-up Warm-up Quick turn drills Quick turn drills Quick turn drills 1000m at 50% 4x400m at 75% 800m at best effort Rest: Jog 800m Rest: Jog 400m Cool-down 1200m at 50% 6x300m at 75%   Cool-down Rest: Jog 400m     Cool-down     Week 3 Day 1 Day 2 Day 3 Warm-up Warm-up Warm-up Quick turn drills Quick turn drills Quick turn drills 2 miles distance run on road, alternate 4x400m at goal pace 1200m at 75% 3 minutes run/30 seconds walk Rest: Jog 400m Rest: Jog 800m Cool-down 800m jog 1000m at 50%   4x400m at goal pace Rest: Jog 800m   Rest: Jog 400m 4x200m at goal pace   Cool-down Rest: Jog 400m     Cool-down   Week 4 Same as Week 3, Add a Day 4 and Race!   Week 5 Add a Day 4 and Race! Day 1 Day 2 Day 3 Warm-up Warm-up Warm-up Quick turn drills Quick turn drills Quick turn drills 3 miles distance run on road, alternate 30 seconds — run as far as possible 4x400m at goal pace 4 minutes run/1 minute walk Rest: 90 seconds Rest: Jog 400m Cool-down 60 seconds — run as far as possible 4x400m at goal pace   Rest: 2½ minutes Cool-down   90 seconds — run as far as possible     Rest: 4 minutes     Cool-down     Week 6 Add a Day 4 and Race! Day 1 Day 2 Day 3 Warm-up Warm-up Warm-up 4 miles run on road, easy steady pace. Last 3 miles, alternate between 2 minutes hard running and 5 minutes medium effort running Quick turn drills Quick turn drills Cool-down 4x400m at goal pace 200m at goal pace, 200m jog   Rest: Jog 400m 300m at goal pace, 300m jog   2x300m at fast as possible 400m at goal pace, 400m jog   Rest: 8 minutes 200m at goal pace   Cool-down Cool-down   Week 7 Same as Week 5, Add a Day 4 and Race!   Week 8 Day 4 — Compete in Championship Event Day 1 Day 2 Day 3 Warm-up Warm-up Warm-up Quick turn drills Quick turn drills Quick turn drills 6x400m at goal pace, fast 4x400m at goal pace, fast 2x400m at goal pace, fast Rest: Jog 4 minutes Rest: Jog 4 minutes Rest: Jog 4 minutes Cool-down Cool-down Cool-down

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