PLEASE help me with 800m strategy

Just race, baby.

one of my friends got second place in Division 1 New England private schools and he runs a pretty slow first lap, like around 60 or 61, then he goes crazy and runs like a 56 or a 57. Thats worked for him. another friend of mine from public school won his conference 800 after placing second in the 400. he runs a wicked fast lap around 57, and then like a 62..

so basically your personal preference. there is no right way to do it. if you have endurance, then go fast in the beginning, if you have a really fast kick, save it for the last lap

For most people, the most successful strategy is to go out in the first lap 4-5 seconds FASTER than 800 race pace (total time / 2). You expect to slow about 10 seconds from the first lap to the second. Almost EVERY high level 800 (including all world records) are run with positive splits.

World Championship finals are sometimes run like a 300m sprint with a 500m warmup (similar for some 1500 finals), but you won't be able to make up the ground in an 800 if you hang back like that in a normal race.

You're almost there, just need to get stronger.

2-3 second positive split is optimal.

Speed guys have a bigger spread and strength guys are closer to even.

But even splits or negative splits will not optimize your time.

57.5 would be your first 400m goal right now.

coach d wrote:

For most people, the most successful strategy is to go out in the first lap 4-5 seconds FASTER than 800 race pace (total time / 2). You expect to slow about 10 seconds from the first lap to the second. Almost EVERY high level 800 (including all world records) are run with positive splits.

Are you serious? You think a 10-second positive split is the most effective way to run an 800? I don't think Kipketer took out his first lap in 46 when he set the world record ...

Now the poster above me has it right though. 2-3 seconds tends to be a pretty good positive split. Science of Sport did an article on 800 pacing a couple of years ago, check it out:

Here is what worked for me. I would go out hard the first lap which was almost always a 53. That would usually put me a meter or two behind the big guns. Then I would hang on with them for the next 200. At 600 meters I would kick like hell, and that usually worked out real well. The races that got me were the ones that went slow, fast, slow, and fast again. This strategy worked well enough to get me 5th at D2 nationals. That's not to shabby for a distance guy.

To clarify when I was talking about slow, fast, slow, and fast again I meant that I did not like that!

wrong wrote:

coach d wrote:

For most people, the most successful strategy is to go out in the first lap 4-5 seconds FASTER than 800 race pace (total time / 2). You expect to slow about 10 seconds from the first lap to the second. Almost EVERY high level 800 (including all world records) are run with positive splits.

Are you serious? You think a 10-second positive split is the most effective way to run an 800? I don't think Kipketer took out his first lap in 46 when he set the world record ...

Now the poster above me has it right though. 2-3 seconds tends to be a pretty good positive split. Science of Sport did an article on 800 pacing a couple of years ago, check it out:

http://www.sportsscientists.com/search?q=wilson+kipketer

The difference between the first and second 400s can be anywhere from 3 to 10 seconds. 400/800 types will often take it out harder (to put the endurance types into oxygen debt sooner). But positive splits are NOT the way to go.

What's you 400m pr?

When the gun goes off, count one, one hundred, two one hundred, three one-hundred, and then begin to run. Go right to the back of the pack. Hang out there for about 400-500 meters letting the guys up front bump and shove each other and waste energy jockeying for position. on the top of the backstretch, start to open it up a little move your way through the field. Put yourself with a few strides distance of the leaders with 200 meters to go. Gradually start ratcheting things up around the bend, and then when you come into the homestretch, swing into lane 4 or 5, and do your best Tyson Gay impression as you blow by al of the guys who were near the lead for most of the race. Don't forget the bulging eyes. Make sure to lean at the tape. Sign autographs after your victory lap.

ukathleticscoach wrote:

What's you 400m pr?

52.5

bump

just run baby

bump

I believe Kipketer ran the world record with a two second positive split. This seems like the best strategy. If you want to run 1:58.00, I would suggest going out in 58.

It's a good idea to have an ideal pace to go out in...but once the gun goes off, just race... worry about beating people...the time will come from that.

You think Andrews and Wheating stress themselves over how fast the want to run their first 400?