An AI-Generated 800m Training Plan to Break 2:45

by: Grassy

2024-08-27

My Journey to Break 2:45 in the 800m: A Personalized Training Plan from Perplexity AI

I am currently running the 800m in 3:10, but to max out the Marine Corps Combat Fitness Test "Movement to Contact" event" I've set my sights on breaking the 2:45 barrier. Initially, I was tempted to purchase a running app from the iOS App Store, but I couldn't bring myself to spend 40-60 dollars for a one-year subscription. Instead, I decided to ask AI because why not? I turned to Perplexity AI to create a customized 8-week training plan to achieve this goal. Here's how I plan to use this AI-generated program to improve my 800m time. With a simple prompt and a few rudder steers, I had a comprehensive and well-researched training plan within five minutes.

The Plan

I asked Perplexity AI to create a comprehensive 8-week plan with four runs per week, including two speed workouts. This balanced approach aims to develop both speed and endurance, crucial elements for 800m success 1, according to the AI's research.

The plan follows a structured progression:

  • Weeks 1-2: Base building
  • Weeks 3-4: Increasing intensity
  • Weeks 5-6: Race-specific training
  • Weeks 7-8: Peaking

Each week includes:

  • Two speed workouts
  • One easy run
  • One long run
WeekMondayWednesdayFridaySunday
16 x 200m at 800m race pace with 90 sec restEasy 3-4 mile run4 x 400m at 5K pace with 2 min restLong run 5-6 miles
28 x 200m at 800m race pace with 90 sec restEasy 3-4 mile run5 x 400m at 5K pace with 2 min restLong run 6-7 miles
35 x 300m at 800m pace with 2 min restEasy 3-4 mile run3 x 600m at 5K pace with 3 min restLong run 7-8 miles
46 x 300m at 800m pace with 2 min restEasy 3-4 mile run4 x 600m at 5K pace with 3 min restLong run 8 miles
53 x (200m at 400m pace, 200m float) with 3 min restEasy 3-4 mile run5 x 200m at 400m pace with 2 min rest, then 2 x 400m at 800m pace with 3 min restLong run 7 miles
62 x 600m at goal 800m pace with 5 min restEasy 3-4 mile run6 x 200m at 400m pace with 2 min rest, then 1 x 600m at 800m paceLong run 6-7 miles
74 x 200m at 800m pace with full recoveryEasy 3 mile run3 x 300m at 800m pace with full recoveryEasy 4 mile run
83 x 200m at 800m pace with full recoveryEasy 2-3 mile run2 x 150m at 95% effort with full recoveryRace Day (Saturday or Sunday)

Important Notes:

  • Always include a thorough warm-up (10-15 minutes easy jog, dynamic stretching, and drills) before speed workouts.
  • Cool down with an easy 10-minute jog and static stretching after workouts.
  • Adjust paces based on your current fitness level and race goals.
  • Listen to your body and take extra rest if needed to prevent overtraining.
  • Stay hydrated and maintain a balanced diet to support your training.
  • On easy run days, focus on recovery and maintaining good form.

Key Workouts

The plan incorporates various speed workouts tailored for 800m improvement:

  • 200m repeats at 800m race pace
  • 400m repeats at 5K pace
  • 300m repeats at 800m pace
  • 600m repeats at goal 800m pace

These workouts are designed to improve speed endurance, a critical factor in 800m performance. 2

Following the Plan

To make the most of this plan, I'll focus on:

  1. Consistency: Adhering to the four weekly runs, barring injury or illness.
  2. Proper pacing: Running workouts at the prescribed paces to target the right energy systems. 3
  3. Recovery: Prioritizing rest and nutrition between hard efforts.
  4. Progressive overload: Gradually increasing workout intensity as the plan progresses.

Race Strategy

The plan also provides insights into 800m race tactics. I'll aim for a slightly faster first 400m, with no more than a 5-second differential between the first and second 400m splits3. This approach aligns with the "maximum acceleration-minimum deceleration" strategy recommended by Steve Gardiner for the 800m.

Expectations and Goals

While my ultimate goal is to break 2:45 with a single 8-week training plan, I understand that improvement in the 800m takes time. I'll use the predictability formula (Best 800m = (400m + 6 seconds) x 2) as a guideline, but I recognize my results may vary 3.

By following this AI-generated plan and focusing on consistent, quality training, I'm excited to see how much I can improve my 800m time over the next 8 weeks. Stay tuned for updates on my progress!

Footnotes

  1. Johnson, Jay. "800m Training: Sub-2:00 to Sub-2:20." Coach Jay Johnson, https://www.coachjayjohnson.com/blog/800m-training-sub2-sub220. Accessed 27 Aug. 2024. ↩

  2. "800m Workouts." Track Star USA, https://trackstarusa.com/800m-workouts/. Accessed 27 Aug. 2024. ↩

  3. "The 800 Meters." Everything Track & Field, https://www.everythingtrackandfield.com/the-800-meters. Accessed 27 Aug. 2024. ↩ ↩2 ↩3