In track and field, there is a wide variety of events and race distances, such as the 100-meter, 200-meter, and 400-meter sprints, hurdles, throws, relays, cross country, and so on.
The 800-meter event is considered a middle-distance event where both speed and endurance play a part. This event occurs on a 400-meter track.
As runners, we tend to compare ourselves to others regarding time and distance averages to see how we stack up with our peers. By doing this, we can get an idea of where we stand regarding fitness level for our age group and sex.
In this guide, we will discuss the 800-meter distance, current 800-meter world records, and what a good and average time to run 800M is based on age, sex, and fitness level.
More specifically, we will look at:
- How Long is 800 Meters?
- What are the Current 800 Meter World Records?
- What Factors Can Impact Your 800 Meter Time?
- Average Time to Run 800M by Age and Sex
- What’s a Good 800M Time?
- Tips To Improve Your 800 Meter Time
Ready? Let’s jump in!
How Long is 800 Meters?
Before we look into the average time to run 800m, or what’s a good 800m time, let’s get an idea of exactly how long 800 meters is.
800 meters is .8 of a kilometer and approximately half a mile. On a standard outdoor 400-meter track, 800 meters is two complete laps around the track.
In the 800m event, runners begin the race in the separate lanes of the track. After they fly off the starting line and reach the very first bend on the track, they can bunch together in the inner lanes.
Running on the inner lane of the track is the shortest distance to the finish line. Therefore, if you are planning to test your 800m time, ensure you run on the inner lane of the track for the most accurate results.
What are the Current 800 Meter World Records?
According to World Athletics, the current 800-meter world record was set by David Rudisha from Kenya at the Olympic Stadium in London on August 9, 2012. The time is a blazing 1:40.91.
The women’s 800-meter world record is still currently held by Czechoslovakian runner Jarmila Kratochvílová at 1:53.28. It was set in Munich, Germany, on July 26, 1983.What factors can impact your 800-meter time?
Deciding what’s a good 800m time depends on several factors, such as age, sex, ability, and fitness level.
Regarding sex, most male runners genetically have more muscle mass and fast twist muscle density, which makes them faster runners overall in most distances.
Age will also affect our 800-meter time as research suggests that the prime running age category is between 25-35, and performance starts to decline after 35.
The good news is performance declines gradually, so there’s still plenty of time for some excellent running after 35 years old and beyond!
Our fitness level will affect our running in general and our 800-meter time. However, fitness levels are one of the factors that we can actually control, unlike age and sex. You can improve your 800m time with specific training, hard work, and dedication.
Average Time to Run 800M by Age and Sex
Let’s break down the average 800 meter time by age group, the average 800m time by sex, and, in addition, by fitness level to see what a good 800m time is for each range.
Running Level breaks down average running times for an extensive range of distances by sex, age, and fitness level. This data is divided into five fitness levels: beginner, novice, intermediate, advanced, and elite.
Here are the definitions of each fitness level according to Running Level so you can find which column will be the most accurate average for you:
- Beginner runners are defined as faster than 5% of other runners and have run for at least one month.
- Novice runners are defined as faster than 20% of runners and have been running for at least six months.
- Intermediate runners are defined as faster than 50% of other runners and have run regularly for two years.
- Advanced runners are defined as faster than 80% of other runners and have more than five years of running experience.
- Elite runners are defined as faster than 95% of other runners and have over five years of running experience. Most have dedicated themselves to competing in the sport professionally.
Let’s take a look at the average 800 meter time by age, average 800m time by sex, and average 800m time by fitness level according to Running Level:
Average 800-Meter Times: Men
| Age Group: | Beginner | Novice | Intermediate | Advanced | Elite | WR |
| 20 | 4:22 | 3:37 | 3:05 | 2:42 | 2:24 | 1:53 |
| 25 | 4:22 | 3:37 | 3:05 | 2:42 | 2:24 | 1:53 |
| 30 | 4:23 | 3:38 | 3:05 | 2:42 | 2:25 | 1:53 |
| 35 | 4:27 | 3:41 | 3:08 | 2:44 | 2:27 | 1:55 |
| 40 | 4:36 | 3:49 | 3:15 | 2:50 | 2:32 | 1:59 |
| 45 | 4:47 | 3:57 | 3:22 | 2:56 | 2:38 | 2:03 |
| 50 | 4:58 | 4:07 | 3:30 | 3:03 | 2:44 | 2:08 |
| 55 | 5:10 | 4:17 | 3:38 | 3:11 | 2:51 | 2:13 |
| 60 | 5:23 | 4:28 | 3:48 | 3:19 | 2:58 | 2:19 |
| 65 | 5:37 | 4:40 | 3:58 | 3:28 | 3:06 | 2:25 |
| 70 | 5:54 | 4:54 | 4:10 | 3:38 | 3:15 | 2:32 |
| 75 | 6:21 | 5:15 | 4:28 | 3:54 | 3:30 | 2:44 |
| 80 | 7:01 | 5:49 | 4:57 | 4:19 | 3:52 | 3:01 |
| 85 | 8:05 | 6:42 | 5:42 | 4:59 | 4:27 | 3:29 |
Average 800-Meter Times: Women
| Age Group: | Beginner | Novice | Intermediate | Advanced | Elite | WR |
| 20 | 4:58 | 4:11 | 3:36 | 3:10 | 2:50 | 2:06 |
| 25 | 4:58 | 4:11 | 3:36 | 3:10 | 2:50 | 2:06 |
| 30 | 4:58 | 4:11 | 3:36 | 3:10 | 2:50 | 2:06 |
| 35 | 5:00 | 4:12 | 3:37 | 3:11 | 2:52 | 2:07 |
| 40 | 5:06 | 4:18 | 3:42 | 3:15 | 2:55 | 2:09 |
| 45 | 5:17 | 4:27 | 3:49 | 3:22 | 3:01 | 2:14 |
| 50 | 5:33 | 4:40 | 4:01 | 3:32 | 3:11 | 2:21 |
| 55 | 5:52 | 4:57 | 4:15 | 3:44 | 3:22 | 2:29 |
| 60 | 6:14 | 5:15 | 4:31 | 3:58 | 3:34 | 2:38 |
| 65 | 6:38 | 5:35 | 4:48 | 4:14 | 3:48 | 2:48 |
| 70 | 7:05 | 5:58 | 5:08 | 4:31 | 4:04 | 3:00 |
| 75 | 7:37 | 6:25 | 5:31 | 4:51 | 4:22 | 3:13 |
| 80 | 8:15 | 6:57 | 5:59 | 5:15 | 4:43 | 3:20 |
| 85 | 9:17 | 7:49 | 6:44 | 5:55 | 5:19 | 3:56 |
What’s a Good 800M Time?
Now that we have the average time to run 800m, what’s a good 800m time?
If we look at the different running level descriptions, an intermediate runner runs faster than 50% of runners.
Therefore, we can conclude that a good 800m time would be that of an intermediate runner for your age group.
The advanced and elite times put you in even a higher category as you would run faster than 80% or 95% of other runners, respectively.
Therefore, a good 800 meter time for men in the 35 age group would be 3:08, and a good 800 meter time for women would be 3:37.
To find a good 800m time that would correspond to you, refer to the tables and choose your sex and age group, and the intermediate running level column.
Then, compare that data to your current 800m running time to see where you stand. So, how do you stack up to your peers?
If you want to improve your 800m time, we have some tips for your training.
Tips To Improve Your 800 Meter Time
#1: Train Your Top Speed
Short-distance, high-intensity interval training will help improve your top speed, cadence, and running form. As your fitness and speed improve, that will carry over to shaving down your 800m time.
Now, 800 meters is a middle distance, so choose workouts that include even shorter repetitions with complete rest in between.
Here are some examples of short intervals to add to your training plan.
Be sure to perform these workouts on a track or a flat surface where you won’t need to stop for traffic or any other obstacles.
200-meter repetitions
- Warm-up 10-15 minutes at an easy, conversation pace with 5 x 10-second strides
- Run 10-12 x 200 meters hard with 2 minutes of total rest in between each one
- Cooldown 10-15 minutes
400-meter repetitions
- Warm-up 10-15 minutes at an easy, conversation pace with 5 x 10-second strides
- Run 6-8 x 400 meters hard with 3-4 minutes of total rest in between each one
- Cooldown 10-15 minutes
#2: Include Hillwork
As a great compliment to interval training on a track or flat surface, hillwork is also a great way to increase your speed, power, and running economy.
Here is an example of a short hill sprint workout to get you started.
- Warm-up: Jog for 10-15 minutes at an easy, comfortable pace
- Sprint 5 seconds uphill at an effort of 9+ on the RPE scale.
- Walk back down to your starting point.
- Rest completely for 1-2 minutes until your heart rate has stabilized and you are ready to go again.
- Repeat 8-12 times.
- Cool down: Jog for 5-10 minutes.
As your fitness improves, increase the sprint time to a maximum of 10 seconds.
For more hill workouts, check out my complete guide here.
If you live in a flat area and don’t have access to hills, you can always perform these workouts on a treadmill. Most treadmills can create a 15% grade incline.
#3: Strength Train
Many runners dread hitting the gym, but it is fundamental to fitness. It will turn you into a powerhouse of strength and power while helping reduce your risk of injury.
Include two strength training sessions per week in your training plan.
Focus on compound exercises such as squats, deadlifts, lunges, push-ups, pull-ups, hip thrusters, planks, and calf raises.
You can also add plyometric exercises to your sessions to increase power, such as jump squats, jump lunges, box jumps, skaters, and long jumps.
So, are you ready to get training to improve that 800-meter time? To get you started, we have a complete strength training session here for you to try out on your next trip to the gym.
