HOW TO RUN A FASTER 800M (800m race tips)

How to run a faster 800m. These are my tips and how i would race the 800m! I'm yet to break 02:00 for the 800m but hopefully this season i will! Its been so long since i raced it! If there's anything you guys wish to see from me please just stick it in the comments below! and if i've missed or anything in this video or any other video, let me know down below too! Any tips, advice, or anything in general regarding me and my channel - would be hugely appreciated.
Follow Me Elsewhere:
Instagram - / bayleymassey
Strava - / strava
The fine folks over at Ultra Recovery have kindly allowed me to offer my viewers a discount code for anyone who wishes to make a purchase!
To grab your discount: Use code is ‘MASSEY’ for 20% off --- www.ultra-recovery.com
Equipment & Gear I Use:
Garmin 225 GPS Watch - amzn.to/3qbNLBV
GoPro Hero 7 - amzn.to/36gzU5j
DJI Mavic Min Drone: amzn.to/2Jldt5S
Hohem Pro 3 Gimbal: amzn.to/2Vf0s0g
Current PB’s (As Of This Videos Release Date):
800m - 02:03 (06/2017)
1500m - 04:26 (07/2018)
3,000m - 09:23 (05/2017)
5,000m - 15:32 (08/2019)
10,000m - X
Half Marathon - 01:11:37 (03/2020)
Marathon - 02:42:50 (05/2019)
Business Enquiries & General Contact: [e-mail]

[@dsi2867]

I have a meet tomorrow. I have never done an 800 competitively. Ever. My coach decided it would be funny to put me in not only the 800, but also the 4x800. I have FOUR EVENTS TOMORROW. Two of which I have never trained for. FML

[@bayleymassey]

Bro. For real... that’s insane! It’s going to hurt for sure - maybe focus on one race in particular, so maybe just the first solo 800 and then just pour your heart and soul into the other events! It isn’t easy to run an 800 back to back FAST !!

[@Jschwendy4]

Same, I’m a freshman and tomorrow is my first meet and my coach put me in the 4x800 and the 800 I’ve only done one time trial for an 800 so I’m really nervous lol

[@dsi2867]

@@Jschwendy4 Good luck!

[@Jschwendy4]

@@dsi2867 thx

[@denny8529]

How did you di

[@terraflow__bryanburdo4547]

Funny to compare our PB's: Mine: 400- 55.8 (age 44) 800- 2:05 (age 45) 1500-4:19 (age 43) 5K-16:06 (age 21) half-1:15:05 (22) marathon 2:38:12 (22) Shooting for sub-2:30 800 age 65 :)

[@bayleymassey]

Freestyle this is incredible! 44/45 and running that fast :o! You should definitely be able to bag two 75s laps! Providing the corona don’t stop you on race day!

[@CraigBridges]

Awesome times - I hope I can be somewhere near those in 10 years as well!

[@marcosvlogzz5286]

Age 15 run for AAU Zion hill team 400m 50sec 800m 2min 1500 4:24

[@pinecone_88]

WTF A 5K IN 16 MINUTES

[@MrTrackman100]

I did 2:29+ at age 60. Hope to do 3:10 21 years later.

[@terraflow__bryanburdo4547]

My best 800 advice (I've coached men's and women's masters national/open regional champions in this event): 1) do lots of pullups and rows for upper body strength. Really hold the full contraction for a second. Pushups for balancing strength but not as relevant. 2) get out quick first 60m then tuck in efficiently. 3) keep arms, shoulders very relaxed through 500m, run from the legs and hips like in a 1500 4) down the 2nd lap back straight keep hips high and start working in the arms, pass efficiently if need be 5) final straight focus on strong back/lats, very quick arms, quick knees to avoid "monster walk" overstride. Aim past the line and dip at the tape if anyone is around (I won a silver at masters nationals on a lean ;)

[@bayleymassey]

Freestyle BRO these tips are class! Can see why you did so well in the event! Definitely got to build my upper body strength, always scared to go overboard and end up becoming too big for my own sport! :(

[@CraigBridges]

@@bayleymassey Nick Symmonds has quite big arms!

[@terraflow__bryanburdo4547]

@@bayleymassey Don't worry about becoming "too big". Focus on strength and technique and eat well but not excessively (hypertrophy generally requires caloric surplus). I have coached several men and women to national medals in the 400-1500 for masters, including myself. The 800 found me, as I was a dirt slow high school marathoner. I love the 800 and have studied it carefully for decades. PS I may have forgotten the importance of HILLS, especially in base and pre-comp phases. They can build power, stamina and even speed, with minimum injury risk, benefitting form, no matter the weather and season.

[@Gnomebe]

Thanks, rows will help!

[@ovah8784]

These tips sound very helpful. I have some genuine questions tho. Why would upper body strength help with running?

[@CraigBridges]

Great video. Just found your channel via Colin McCourt. I agree about the 400-600 being the hardest part - it's when my body screams for me to stop!

[@bayleymassey]

Yeah i know right man! Its at that very point in the race that i don'tt think absolutely anyone knows how to cope with when racing the 800m 😂 Super tough race the 800

[@CraigBridges]

@@bayleymassey I'd argue it's the hardest distance!

[@bayleymassey]

@@CraigBridges I didn't want to start something by suggesting what i thopght was the hardest distance but hands down i would say its the hardest!

[@kentre_ll]

Thanks man, usually I’ve been just tryna run the 800 based on other people and not how I should strategize it, I’ve been coming in at 57-59s and running 2:01-4s i think this would help

[@bayleymassey]

Bro that’s quick !!!!! You don’t need my advise atall ! Keep doing what your doing man! Typically they say that ‘the first 400m is around 1.5/2s faster than the second lap’. Bro 01:59 this season EASSYYYYYYY

[@Gnomebe]

800m is the most challenging event in track & field. Remember, your 800m can predict your 10,000m time. Every distance runner needs to get their 400m as low as you can too. My 10k is 31:17

[@bayleymassey]

As a runner who has ran almost every single race in the game. I can single handedly say that the 800 is 100% the hardest event in track and field! I myself struggle to find what I should do as I really enjoy the 5k and half marathon events but know that in order to be the best in those disciplines, I must first build my times over the short distances but really dislike them. I’ll do what it takes if it means I can really grind my time down on the distant events

[@bayleymassey]

31:17 is a great flex btw 🔥🔥🔥🔥

[@Lebowski53]

@@bayleymassey I definitely agree that the 800 is physically the hardest race; no question. But I do think the 1500 is a more difficult race, if that makes sense. I think there's more to think about and it can get away from you, without you realising. Always struggled with it and never really enjoyed it.

[@averageytwatcher2060]

@@Lebowski53 1500m always seemed like a weird race to me. Where I’m from we don’t do that but we do a 1600m, which is basically a mile.

[@medogerty6013]

False. 400 hurdles is the most challenging event.

[@robbyfn]

I used to run 6km trail runs as a 9-11 year old. I used to run them in 36 and got down to 30 minutes. I got injured. Couldn’t walk unassisted for 6 months. I played waterpolo and football for the 3 years after that but haven’t done anything other than going to the gym in 2022. I’m now 16 and 2 weeks ago I said fuck it I’m going running again. Done some nice long runs so far for endurance training (52m 10km) x 2 and yesterday I did my first 800m ever at 2:35 I’ve still got a long long way to go but I am excited!

[@n_o_th_i_ng_]

good job!!

[@susanburton2677]

Most underrated channel ever great vid bayley

[@bayleymassey]

Ey thanks my man!!! I see on your lattest video you ran just over 20minutes for 5K! How old are you and is that your PB!!

[@susanburton2677]

@@bayleymassey oh I'm 13, I've done 18:50 at the parkrun. Thx

[@susanburton2677]

This is my mum's phone tho. My name's not Susan Burton 🤣

[@bayleymassey]

Susan Burton mate that’s really good! A lot faster than me when i were 13! And yeah i guess that bro no worries haha!!

[@bigmike4267]

District meet tomorrow. I haven’t trained anything at all since XC, so my coach just tells me to stay around 3rd place for 500m then just take off because my sprint speed is faster than everyone there

[@bayleymassey]

And he’s right man! Just take off slower than usual as Youll most likely hit the wall earlier if you havnt trained in so long! Take it easy, follow the pack SAFELY then take off if you feel you can !

[@sathishkannaffgaming1907]

Thanks for tips 👍

[@larsalor6950]

I never even have time to worry about anything. for me the 3rd 200 going into the second lap and down the backstretch is the hardest because i don't even know if i can keep running. i typically will always go out in between 60 and 65 or so because that is what feels smooth but when i am not in peak shape that can really get me.

[@bayleymassey]

Yeah I agree 100% man! For me personally, the hardest part is between 500m & 700m where it’s just carrying through everything you got before dying on the sprint haha! Our full focus and attention goes to wondering if we can just get one leg in front of the other haha! And for sure the middle distance events like the 800/1500 really does require you to be in good fitness for sure!

[@Brunohshshshshsh]

Bro thank yoy very much i used your trick and i won the 🥇IN 800M ONCE AGAIN THANK YOU SO MUCH 💖💖💖💖💖LOVE YOU💝💝💝🔥

[@thelivingvampire2226]

The 1st time I ever did the 800, I swerved into lane 1and probably lost about 5 to 6 seconds on my time, luckily i didn't knock somebody over or trip.

[@bayleymassey]

oh really!!! ahaha yeah i think i did something similar man. i have ran several races in my time where i made a similar mistake ahah

[@Wavepromotions]

I’m coming here after a track meet today to get better I made the qualifying time but I did not get 1st place.

[@Mr.tricker15]

I got a track meet in a few hours so thx

[@STEELPHIT]

Great tips, Bayley! You have a great channel! Just subscribed, excited to support a fellow small KZbinr! I treat a lot of runners, and will certainly share your channel. Looking forward to continued engagement. Keep working!

[@bayleymassey]

Hey man!! Thanks so much for the support man, it really means a lot to me and it really encourages me to get more videos out there! COVID-19 has stopped me from making some of the videos that i like to make - but now things are starting to slightly look better... I should have some more videos coming really soon :D super excited. I have just taken a look at your channel too and find a lot of your content really interesting! You've gained a sub over here too sir!!

[@STEELPHIT]

@@bayleymassey Thanks for the feedback! Looking forward to your next video!

[@Bunmi__]

Preach👏🏾💯

[@bayleymassey]

eyy my guy! thanks for the support man!

[@RED-filmmyrun]

I have an event in 2 hours am about to watch this vid thanks😊

[@nicrugari]

I’m running the 4x 800 in State Qs today 😅 Trying to get extra advice.

[@Titusbeaty]

First ever track meet this Friday and just started yesterday. I play basketball so I’m kinda in shape but I’m not sure if I’m ready to run the 800 m. I don’t know what to expect since I’ve never ran one before. (Plus I’m really competitive so I want to at least finish pretty decent)

[@abdallahahmed825]

What'd you get?

[@jaquetpotato813]

It’s my first time going to a comp tommorow and I’ve never ran 800m competitively

[@ethanedwards7519]

Running the 4x800 tomorrow..I’ve never ran a 800 in my life, it’s just been 400’s and one 200. The crazy thing is they needed someone on the relay team and they chose me even though I mainly do pole vault😂 thanks for the video though this will hopefully help me have a good pace

[@newname5205]

hey! how was it? do you find the 800 meters more difficult than the 400 meters?

[@benwells6526]

My coach randomly decided to put me in the 3200 meter relay for the meet tomorrow

[@yulpix9422]

my first ever 800 as a 400 runner i ran 2:08 in a relay then a 2:13 later that day in a open 8 hoping get to a 2 flat or lower soon

[@namless7041]

What grade was that in?

[@Vonner2.0]

I have a meet in 1 hour. I hope this stuff works!

[@andreabdiacci9833]

Hi! Great video! Question please.. my daughter 15 is an 800m runner at 2:17 , first lap at 67 seconds and second at 70, what lap should she aim to improve? And any tips? Thanks

[@oisingavin1618]

Great video, my pb for 800 is 2:11 from last year, Today I ran a 1500m tempo 4:50 followed by 8x300 @ 48/49 avg with 2 min recovery. What time should I be aiming for sub 2:10?

[@OfficalNovaRBLX]

Damn 2:11 is really fast

[@TC_Games_]

Got sports day next wedensday, running 800 and 400 wish me luck!

[@liljimmy454]

Wait , how did it go?

[@liljimmy454]

I also got sports day Wednesday

[@TC_Games_]

Got 2nd on both of them went pretty well!

[@TC_Games_]

Goodluck to you

[@willtyndall4980]

I am looking to break 2 minutes. I’ve run 2:02 twice, and my PB in the 400 is 53. I usually go out in 59-60, then back it up with a 62-63. My goal is to get my first lap to 58. Any suggestions for me?

[@bayleymassey]

to be running 02:02 i promise you man advice is definitely not what you need! experience is the only thing you need. i can only assume your training is effective enough to be capable of running that speed. i would say try focus more on where you are at during the 300m and 500m stage of the 800m to really accurately see when you may finish. we both know its 45s for 300m if we are trying to hit 2mins So maybe try and break down what time you should be coming in through 300m as well as the 500m because this will be the part of the race where you find to be slowing down. the final 200..... we both know that's just an all out bloody sprint!

[@ovah8784]

You probably don't need this now but maybe you should change your strategy. Try negative splitting instead. Go out 61 or so and just try to close as fast as possible, you will feel much better during the race too

[@s0ma782]

Watched this on race day, but forgot everything during the race, and came in last in seed 1. Time was around 2:45💀

[@ovah8784]

Right now I run 2:19 in the 800 but I should honestly be way faster. My 400 pr was 57.81 and I ran an 18:42 5k on a workout. I feel like I should be able to run under 2:10 or AT LEAST 2:15. I want to get down to around 2:00 by the end of the season. How should I adjust my training? Should I do faster easy runs?

[@bayleymassey]

Hey man! First of- sick times! 02:19 is still a huge time in the world of running so don’t put yourself down by comparing to other distances. And also try not to use times from other events to give you reason to believe you should be faster! There are people who run sun 15 5ks but can only run 8.50 for a 3k which is only 10s faster than 15min 5k pace and missing 2other Km and there are guys who can’t run 18min 5k’s who are around 2mins on the 800m. From experience myself, sometimes I find holding 5.30 a mile is easier than holdin 7min miles. Sounds weird but it’s muscle memory and repetition that allows you to run the times you want. That being out the way…. Jumping from 02:19 down to around 02:00 I must say it a very very big jump. Not to say it’s impossible by any means but a lot of factors have to take toll into getting it down that soon. I will make a video soon one day regarding training for an 800m however I would definitely make sure you are slipping in 2 track sessions/speed sessions in a week. Making sure one of those sessions is ATLEAST ran at your 800m GOAL pace. and the other session be slightly slower but further in distance. So for example: Tuesday= 2/3 x 400m>200m>300m (30/45 rest between reps at 800m goal pace. And 5/6mins in between sets. So you are really getting in that speed training for your required distance and Thursday maybe something like 6 x 300m at 1200m pace. The 800m IMO is the hardest event in track and field and more or less requires 100% effort from around 200m in. So by really tackling the speed sessions hard and having ‘easy run’ days on the other days in which you don’t run. Your destined to get those times down. Spice it up all the time obvcourse! Maybe try 3 x 4x200m (30s rest) at 800m pace or 2/3 x 600m (5/6mins rest). If it’s the 800m that you solely look to race. - no other race, then I’d definitely consider two fast sessions a week followed by easy 3/4/5+ easy mile runs on the non fast days to keep some aerobic ability in your body. Implement 400m races in there too. That’s a HUGGGEEEE thing to do to get an idea of what you may end up running for the 800m a few weeks later using some realistic maths. Just make sure you are feeling atleast 90% good walking into the speed sessions as walking into a speed session with fatigued muscles is a bad thing! Space out your days with adequate rest maybe Tue and Fri (typical for most athletes) and you’ll get there man. If your with a club and got faster runners. Dig deep and keep doing what your doing. You have knowledge already to be running 57s 400’s and 2:19 800’s. You got this man. Just PLEASE PLEASE PLEASE don’t beat yourself up if you don’t quite bring that time to where you hoped. A pb by even 0.1 is still a pb. An inch a time man. That’s how this game is done

[@bayleymassey]

Also on top of that too, to actually answer your question (haha) - keep your easy days easy man. the 800m is 70% anaerobic so keep those easy days easy - a relaxed and consistent heart rate, you’ll breeze it

[@ovah8784]

@@bayleymassey thank you that was really helpful!

[@andrew0225]

@@ovah8784 love the pfp

[@ovah8784]

@@andrew0225 thanks bro

[@mmafighter42]

Hey guys, so I’m a freshman. Cross Country just ended and coach wants us to take at least 2 weeks off from running. Winter track starts soon, and I want to start preparing for my events to run as fast as possible. (Mostly the 800 and 1600) any tips on how to improve on my 2 weeks off from running?

[@cjay2.0]

Running the 800 in general, u want to research some endurance drills

[@kudzanaichiwara9140]

The form wasn't clear to me. But it's a good idea to rely on thanx. I'm doing my workout and becoming better and I am not happy with the Kenyans dominance over 800m Olympic gold🤷

[@LANIIWR1D]

I’ve never ran a 800m race and my coach put me in a 4x800 for City which is tommrow😅I’m extremely nervous and honestly upset because the 400 hurts enough for me

[@shania1586]

The 800 hurts way less. My main events is 800 and 400. 400 hurts way more for my opinion

[@LANIIWR1D]

@@shania1586ooo why is that? I’m genuinely curious because the 400 hurts but once you see that second lap in the 800 it just feels like doing it all over again but with more pressure

[@shamitgupta5084]

I have my 800 tommorow and I usually try to run the first lap the slowest and then eventually fasten it up every lap, and go spriniting in the last 100m. Would you advice I change my trategy to what you suggested with just 1 day to go?

[@bayleymassey]

Hey my friend!! Good luck in your race to begin with! I would say take the 800m race 200m at a time. I would say it more important to stay consistent with your pace then pick up closer and closer to the finish. By going slower on the first and faster on the second you won’t be able to set yourself a realistic finish time as your second lap will always be tough anyway. Take the 800, 200m at a time and just find your ‘cruise speed’ for the first 2 straights then pick it up with 250/200 to go.

[@tracethornhill4751]

What is your 3k and 5k time

[@bayleymassey]

Trace Dog 09:23 for 3000m (haven’t raced in over 3 years) and 15:32 for 5k (nearly a year back) :P

[@noahlee5122]

Trying to break 1:57 tomorrow 🫠

[@the_glad9382]

How’d it go

[@noahlee5122]

@@the_glad9382 I didn’t do it that meet but the next weekend

[@jackpazin6159]

I start my final sprint with 400 to go. I disagree with what he’s saying and I’ve found the homestretch to be the hardest part.

[@bayleymassey]

All cool to disagree bro. Would be interesting to see the splits support your statement. The vest athletes in the world average a 1.4s ~ 2s differential between first and second lap. Not to compare at all of course but having a very conservative first lap to save for a full blown 400 sprint second lap is very unusual. Each to their own man, but if it works, it works! 👌👌👌

[@bayleymassey]

Second to which, if you do average a consistent time over the two laps, the '400m sprint second lap' would practically not make sense as equal times would mean equal effort. So that would be a claim that your race is a 800m sprint. If that makes sence haga

[@jackpazin6159]

@@bayleymassey it feels like a sprint but I’m not speeding up. 400 to go is just where I empty the tank but the splits between each lap are basically even.

[@athletelokesh400mtr2]

Please give me shedul of 800m

[@bayleymassey]

i will look to make a video soon :)

[@athletelokesh400mtr2]

Please give hai English subtitles

[@bayleymassey]

will look to get some subtitiles added soon :)

[@whereslond0n]

I run a 1:56 rn . I have a very awkward split at 54,62. Anything I could do to help get a more even split

[@uuni5377]

Run your first lap slower. Most people run their best at a 2 second difference.

[@KiranSharma64414]

Who is here for preparing PET

[@bayleymassey]

not me im afraid

[@athletelokesh400mtr2]

My time 800m is 2:05 How can I improve

[@brycew6675]

run faster lol

[@Gnomebe]

Intervals

[@georgemartin4811]

One of my favorite/best workouts for building speed is 6 200m intervals, with a full walk around for rest. You can do this just to build speed in general, but if you are running in any meets be sure to do it about 3 days prior, and you will feel much more confident and speedy. 1st - 100% 2nd - 90-93% 3rd - 95% 4th - 96% 5th - 98-100% 6th - 100%

[@bayleymassey]

hey man, just like i said to josh up there^ To be running 02:05 i promise you, advice is definitely not what you need! experience is the only thing you need. i can only assume your training is effective enough to be capable of running that speed. i would say try focus more on where you are at during the 300m and 500m stage of the 800m to really accurately see when you may finish. So maybe try and break down what time you should be coming in through 300m as well as the 500m because this will be the part of the race where you find to be slowing down. the final 200..... we both know that's just an all out bloody sprint!

[@Gnomebe]

2:05 I've done and faster but a great base helps 35mpw

[@flyfishingalabama8363]

I am top 3 in my section with a 2:11 that I ran yesterday without running for two weeks. I want to contribute to our team score at state. Any tips on how to lower my time? Thx

[@bayleymassey]

hey man again i can only resally copy and paste what i said to the other guys really. To be running 02:11 i promise you man advice is definitely not what you need! experience is the only thing you need. i can only assume your training is effective enough to be capable of running that speed. i would say try focus more on where you are at during the 300m and 500m stage of the 800m to really accurately see when you may finish. maybe try and break down what time you should be coming in through 300m as well as the 500m because this will be the part of the race where you find to be slowing down. the final 200..... we both know that's just an all out sprint! 200m reps and 300m reps with low recoveries are such a fantastic way to burn your lungs out to get used to what 800m race conditions are like!

[@arowland3426]

@@bayleymassey I ran a 2:05 at state last year, which broke my pr at sectionals by 6 seconds, and I ran a 4:40 mile last week. I also recently ran a 17:28 5k at state. I've been working on strategy during the race, and I think it's been working out pretty well.

[@bayleymassey]

@@arowland3426 that’s the spirit man. So good to see when results show

[@xluv_angix]

HELP ACTUALLY I JUST TURNED 13 ON APRIL 1ST AND I'M IN YR 8 IN UK AND I ACC NEEED HELP IM DOING 800M RACE TMR AND IDK WHAT TO DO ALL I'M DOING IS PANICKING DO I RUN THE FIRST 100M FAST THEN JOG BUT A LITTLE FAST THEN A LITTLE SLOWER THEN SPRINT RIGHT AT THE END MY STAMINAS GONE DOWN SM FROM LAST YR HELP

[@bayleymassey]

Hey man! So good to hear you got yourself a race to compete in! Take the race 200m at a time. The first 200 should be a speedy yet comfortable speed. Then maybe slow it down ever so slightly for the next 200 and with one lap to go, KEEP that gradual pace DONT push yet and just hold it until 200/150 to go. The 800m is an extremely tiring race where you are using up a lot of energy and you certainly will feel the burn. Just please please please make sure you get yourself a good warm up WITH STRETCHES!! and plenty of food and water in the morning :) (just try not to have food in your body 90mins/2hrs before your race) LET ME KNOW HOW IT GOES PLEASE YOULL SMASH IT MATE!!

[@xluv_angix]

@@bayleymassey THANK YOU SO MUCH I'LL TELL YOU MY TIME WHEN I DO IT

[@xluv_angix]

@@bayleymassey HELLO AGAIN SORRY I'M TELLING YOU THIS LATE BUT I TEAMED UP WITH THE GIRL THAT'S FASTEST IN THE CLASS BC LAST YEAR BOTH OF US GOT THE HIGHEST TIME IN THE CLASS SO WE TEAMED UP AND WE BOTH GOT BRONZE AND I GOT 3.48 SO I GOT A BRONZE CERTIFICATE! NO ONE IN THE WHOLE YEAR GOT GOLD THOUGH

[@newname5205]

@@xluv_angixi know this is a year late but congratulations!!!

[@josepaulinogarciaperez7955]

👍👌

[@bayleymassey]

:)

[@ck5171]

600 to the 800, not "200 to the 800 all-out sprint".

[@ryanrobbie]

It's more entertaining if you can do a slow 1st 400m (around 1.10) then go sub 50 on the 2nd 400m 🤣

[@fknredd]

i ran 1.08 and and to qualify i had to run 2.00 after i seen my time the first lap i ran 1.59.3

[@playersclub5414]

Teel me 1500 also plzzz for 4 dead timing

[@bayleymassey]

1500m is a very interesting event. Firstly you want to make sure you are doing plenty of easy runs to develop some basic fitness and aerobic ability. Once you feel you are okay with running 5/6 miles without the heart rate getting too high or feel to heavy... start trainng... Now with the 1500m there are a few KEY sessions that i would suggest that will improve times. Fistly 6 x 300m @1500m goal pace with 60s rest is always a great session. Also 4 x 500m @1500m goal pace with 2mins/90s rest is another hard one. and finally pyramid sessions are great for 1500m runners. by running 200m and working up the distance to around 600m and coming back down is key to improving speed endurance. A session like 200m-300m-400m-500m-400m-300m-300m-200m would be ideal. recoveries starting from 45s and going up by 15s (and back down by 15s when coming down) all at 1500m/2000m pace

[@playersclub5414]

@@bayleymassey thqqq so much bro 😍😘