you might want to focus on the 1600. those are good workout times given that 800 time.
you might want to focus on the 1600. those are good workout times given that 800 time.
In college the year I ran 1:53.8, I ran a 50.0 400m in the 4 X 400m relay. If you want to run a fast 800m, forget racing the 1600m and the 3200m. Keep racing the 800m because racing trains for racing and remember this, you should feel like you are running the second lap way-ay-ay faster than the first. Then, you will even split like I did and make the others who were ahead of you on the first lap look like fools on the second lap.
I remember running back to back long runs in the winter that year, like 12-14 miles two days in a row. Not sure how much that had to do with the times I hit in the 800m. We did tempos and plyos early in the year with some speedwork and of course the staple distance runs. The workout that we did pretty much every week was something like 5-6 X 300m, jog 100m recovery. We'd try to get extra time on the recovery by stopping to walk about 30m from the start. When it came time to peak, clicking off that first 57 in the race felt slow.
Make 57.5 feel easy and you got it as long as you run like a mad man on the second lap.
I'm 6'2" 166-171 pounds (it fluctuates throughout the day) my body fat is 7%
I was 5'11" 170-175 lbs when I did it and had the most body fat on the team. You'll be fine.
older not done wrote:
To get the 800 PR focus on the 400. You need to go sub 52 in the 400. run the 4x400 every meet
3 X 400 5 min rest is my best 800 workout. do 58,57,56
work on the 1600 also
6x 400 67 sec- 60 sec rest, then 4X200 800 pace 27sec-1 min rest.
learn to run workouts relaxed and smooth.
early in the season do lots of 10 x 200 33 sec with same rest.
Trust me my high school PR was 1:55 and freshmen pr was 1:52. Went on th run 3:46 1500
OP, this post is one of the best common sense posts I've seen for a while. No frills/no secret short cuts. This will get you there or your money back.
older not done wrote:
To get the 800 PR focus on the 400. You need to go sub 52 in the 400. run the 4x400 every meet
3 X 400 5 min rest is my best 800 workout. do 58,57,56
work on the 1600 also
6x 400 67 sec- 60 sec rest, then 4X200 800 pace 27sec-1 min rest.
learn to run workouts relaxed and smooth.
early in the season do lots of 10 x 200 33 sec with same rest.
Trust me my high school PR was 1:55 and freshmen pr was 1:52. Went on th run 3:46 1500
Would you wear spikes for these workouts?
just did a nice workout on thursday:
4x400m @ 68 with 60 seconds rest
then 7x200m @ 34 with 60 seconds rest
then 2.5 minute break
then 5x200m @ 31 with 60 second rest
And just did a progression run on yesterday:
Split Time
1 07:10.9
2 07:08.0
3 06:51.8
4 06:58.8
5 06:45.6
6 06:32.1
7 06:20.7
8 06:21.6
9 :39.7
Summary 54:49.2
wanna be the best wrote:
And btw, yesterday I ran 2:02 for the 4x800m?
I don't know. Did you?