Can't run a fast 800

Training Advice/Discussion 800

9 years ago 04/17/2015 11:55am EDT

I have a quick question to the LRC Nation:

How can I get my 800 time to actually be something to be proud about?

I have built up a strong base through the fall XC season and winter, and have hit the track with a lot of speed sessions since January. The problem is that I can never seem to put together a good 800. I know I'm more of a 1500/3000 guy but I would like to actually throw down a decent 800. I have run 2:00.49 for the 800 this season, which was actually a PR. The thing is, I've also run 4:05.87 for the 1500 a few weeks after that 800. Any tips on how to get my 800 time finally under 2:00?

PS. I haven't tried to run the 800 on pure hate yet since I'm usually not an angry type of person.

9 years ago 04/17/2015 2:42pm EDT

re: 1500>800

What kind of splits are you running. My guess is that you are not running the first lap fast enough.

9 years ago 04/17/2015 2:58pm EDT

re: 1500>800

Your 4:05 1500 is roughly equivalent to a 2:00 800. Maybe that's all there is. What is your 400 time? If you're a 54+ 400 man, then that's all there is. You would need to cut your 400 meter time down to run under 2:00. If you can run a 52-53 400 then there's hope. Yes, probably not going out fast enough.

9 years ago 04/17/2015 3:01pm EDT

re: Cephus

or hes running it too fast. ive run sub 2 going out in 62

8 years ago 05/12/2015 10:41am EDT

re: Fat Boy

I haven't run an open 400 but I have split a 53high for the first leg of a 4x4 after running the 1500 an hour earlier that day. I typically go out in 58high for the first lap of the 8. So would you suggest like 56high/57low for the first lap?

8 years ago 05/12/2015 10:47am EDT

re: 1500>800

Try different race models. Go out a little faster and see. And a little slower

Learn to relax and run smooth

Take some alka-seltzer during your warm up

If you relax and are in a fast race you prolly will break it

8 years ago 05/12/2015 11:07am EDT

re: 1500>800

Do you know what your first 200 is when you go out in 58? There's a big difference between 27, 31 and 29, 29.

8 years ago 05/12/2015 11:41am EDT

re: 1500>800

Could simple be foot speed. just insert these every now and then at the end of workouts

8x200

150 speed makers.. like going 8 7 6 if you can per 50m

if you're really bold 5x10m 4x20m 3x30m 2x40m 1x50m 1x100m

with good rest between sets.

8 years ago 05/12/2015 1:02pm EDT

re: 1500>800

Try taking the first lap out faster. If you run the 800 correctly, you're going to slow down at least a little bit on the 2nd lap. This might sound a little crazy, but I've seen a lot of guys who run a better 2nd lap when they go out a bit faster, because they're gradually slowing down but off a faster pace.

The next time you race an 800, don't be afraid to run a little reckless on the first lap. Try to come through in 56-57, and my guess is that you could still manage to close in 61-62.

The 800 feels different from longer races because you never settle into a pace. We joke about running on pure hate, but in all seriousness the 800 requires you to maintain an aggressive mentality throughout.

Reply Replying to

Username

Password

Leave the password field blank to post anonymously.

Post Preview

By posting you acknowledge that you have read and abide by our Terms and Conditions.

Remember me on this device.

Can't run a fast 800

Of General Interest

This thread has already been deleted.

You have been subscribed.

Can't run a fast 800

Follow Fat Boy

Block Fat Boy

Of General Interest

This thread has already been deleted.

Reply Replying to

You have been subscribed.