Rolling 200s: A Workout to Increase 800m Speed
Extending Training Time at Goal Race Pace: A Case Study
To increase my athletes’ training time at their goal race pace, I’ve adopted a method inspired by Mahaly Igloi: consecutive high-intensity intervals with active recovery. This method has proven successful for my athletes at a variety of ability levels.
The Challenge of Race-Pace Training
It’s unreasonable to expect an athlete to race an 800, 1600, or 3200 meters at a pace they’ve never experienced in training. To ensure comfort and confidence at goal race pace, we must integrate it regularly into their training. However, traditional methods like 400-meter repeats can be too demanding, requiring excessive recovery time. Conversely, shorter 200-meter repeats with passive recovery may not adequately develop the stamina needed for longer distances.
Igloi’s Approach: A Practical Solution
Igloi’s method involves short, high-intensity intervals with active recovery, allowing for greater training volume without overtraining. This approach has been adapted into a practical workout I call Rolling 200s. Athletes perform 200-meter repetitions at their 1600-meter goal race pace, followed by easy, continuous recovery. The number of repetitions can be gradually increased throughout the season, from 8×200 to more challenging sets like 2x(10×200). For 800-meter athletes, the number of repetitions can be reduced, and the pace can be adjusted to their 800-meter goal pace as the season progresses. Pairing this speed work with a Zone 2 aerobic base ensures athletes recover properly between sessions.
Use My Interval Calculator to Determine Exact Split Times
Case Study: Ryan, the Soccer Player
Ryan, a high school junior with limited running experience, possessed natural ability and a strong work ethic. To help him excel without excessive training volume, I created the rolling 200s workout. By focusing on quality over quantity, Ryan was able to make significant progress and achieve impressive results.
2023 Outdoor Season: 800m 2:05, 1600m 4:43
2024 Outdoor Season: 800m 1:53, 1600m 4:27
2025 Outdoor Season: 800m 1:52, 1600m 4:18
Early Season Training in March
Late Season Training in May
As you can see in the snapshots above, the rolling 200s were a consistent component of his overall training plan. While a full year of growth, maturation, and indoor season competition undoubtedly contributed to his success, I believe Igloi’s approach was instrumental in his rapid development as a competitive mid-distance runner. His pre-race warmup and mental approach to racing also played a role, but the rolling 200s gave him the pace familiarity he needed on race day. Supplementing this work with a consistent strength training protocol helped Ryan stay injury-free throughout the season.
Part of the Middle Distance Training System
Rolling 200s are one speed session inside a complete training system, the high school middle distance training guide → shows where they fit in the full picture.
