What should I be running for a mile with a 2:13 800m?

High School Running Distance

7 years ago 06/28/2016 1:12pm EDT

Hi all,

I am a 16 year old male (5'11", 145 lbs) in HS looking ahead at next year's XC season and am slightly concerned with my oddly selective lean toward middle distance (400m/800m) with poorer runs of even races as short as 1 mile. Now, I don't have much to give you here in terms of numbers and times, but last track season and XC season I wasn't really training (I wasn't practicing with the team as I had another commitment outside of school to attend to). During the spring I ran a 2:13 800m and hovered around a 56/57 400m, but my mile (informally) never made it below high 5 minutes (5:50ish) - in the fall of that year (sophomore year) during XC I ran a 5:55 split for the first mile of a race, and I ran a slower /mi pace than that doing an informal practice/trial 1500m during track season.

My question is: is this normal or should I be running faster in longer races? I know the obvious explanation for this relationship is that I have a weak aerobic base/endurance, but it seems I should be running low-mid (10s/20s) 5 minute miles at the least given the 800m pace.

7 years ago 06/28/2016 1:22pm EDT

re: teefurtree

Also: I know these 400/800 times are aggressively mediocre and absolute garbage for this forum, but that isn't the focus of this thread. Please try to refrain from tearing me apart over them.

7 years ago 06/28/2016 1:24pm EDT

re: teefurtree

Work on base 4:48 is possible for you

7 years ago 06/28/2016 2:02pm EDT

re: Bros omg bros

Thanks, that is what I'm doing now...but how could you possibly, logically, come up with a number so precise? Do you have a time machine?

7 years ago 06/28/2016 2:09pm EDT

re: teefurtree

I've coached high school for 8 years, it usually takes about 2:12 800m ability to break 5:00.

I'd say if you are training to break 5:00, you'll probably drop your 800m time in to the 2:10 or faster range, so your right there knocking at the door.

Your 400 speed in pretty decent. I would agree with the other poster that you could get down to the 4:40s with some better endurance.

The big advice I give my kids is to not think of the race so much as "one mile." Instead, think of it as "4-5 minute race" At least once a week, run a few repeats of 3-5 minutes and monitor how you feel 1/4 of the way through, 1/2 of the through, 1 minute to go. Too many times people just do a bunch of 30+ minute runs and never actually practice pushing themselves for what is in many ways a very short race.

7 years ago 06/28/2016 2:11pm EDT

re: teefurtree

teefurtree wrote:
Hi all,
I am a 16 year old male (5'11", 145 lbs) in HS looking ahead at next year's XC season and am slightly concerned with my oddly selective lean toward middle distance (400m/800m) with poorer runs of even races as short as 1 mile. Now, I don't have much to give you here in terms of numbers and times, but last track season and XC season I wasn't really training (I wasn't practicing with the team as I had another commitment outside of school to attend to). During the spring I ran a 2:13 800m and hovered around a 56/57 400m, but my mile (informally) never made it below high 5 minutes (5:50ish) - in the fall of that year (sophomore year) during XC I ran a 5:55 split for the first mile of a race, and I ran a slower /mi pace than that doing an informal practice/trial 1500m during track season.
My question is: is this normal or should I be running faster in longer races? I know the obvious explanation for this relationship is that I have a weak aerobic base/endurance, but it seems I should be running low-mid (10s/20s) 5 minute miles at the least given the 800m pace.

I coach a kid who sounds similar to you based on the few data points you've provided. He runs 57 in the 400, 2:12 in the 800, and checks in at about 5'11", 150. He ran 4:51/10:18 this year and is hoping for mid-16s in XC. He runs 60 mpw. What is your weekly mileage?

7 years ago 06/28/2016 8:25pm EDT

re: Knower of thingz

Thank you for the advice. I will try working on those short repeats paying special attention to exertion throughout. I am in foremost training for XC and not necessarily a mile race, but speed work of this type seems like it would translate over well.

7 years ago 06/28/2016 8:32pm EDT

re: OnlySmartOneHere

There would be the difference! I'm currently only running 15-20 mpw, but during track and XC season I was running maybe 2-4 miles per week or less, if that, not including meets. It sounds like upping mileage is a must.

7 years ago 06/28/2016 10:58pm EDT

re: teefurtree

My 800 PR is only 2:14 but my 1600 PR is 4:47. The first day I broke 5 I ran a 4:59 and later that day I ran a 2:20 800 split. I think fartlek workouts are what have helped me improve in the past. I know a guy named Luke gavigan won the New York state meet in the 1600 as a junior. His coach said that fartleks are what really help the most

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