Hello, I’m primarily an 800m runner but also race cross country (XC) during XC season. I’ve been running seriously for about 3 years. Here’s a breakdown of my progression:
Year 1 (Aug 2022 – Aug 2023, age 14)
Training: 15–20 miles/week (3 sessions + long run)
• Achievements:
•5k: 19:06 (solo)
•200m: 24.5s (last rep of a speed session)
•800m: 2:08 (61/67 splits)
•400m: 54s on grass, 45 minutes after an 800m race
Year 2 (Aug 2023 – Aug 2024)
•Improved 5k to 18:12 by January
•Had a 6-week injury; after returning in March:
•Built up to 28 miles/week
•Very consistent for 3 months
•In training, kept up with sub-2:00 800m training partners, felt fastest ever
•Race performances: struggled at 450m mark in 800m, never beat 2:08
•Speed: 400m and 200m improved by ~0.5s
•5k tempo runs: ~18:40, likely race pace around 18:00
Year 3 (Aug 2024 – Aug 2025)
•Took a 1-week break in August, then returned extremely consistent
•By mid-October, built up to 35 miles/week, very fast
•Key performances:
•5k: 17:20 on a hilly, muddy 3.5-mile cross country race (British XC)
•Example training sessions:
•10x400m @ 65s, 90s static recovery
•2x(800, 800, 300): 800s @ 2:21, 300s @ 44s, 2 min/200m jog recovery
•2x10 min solo runs @ 5:22 min/mile with 2 min jog recovery
•Kept fitness up until Jan 2025
•January XC county race (tapered):
•Expected to win, was 2nd early, struggled on very steep hill, finished ~20th
•Pace was similar to 10-mile long run pace
•Mid-Jan to mid-March:
•Increased mileage to 40 miles/week, hit every session
•Ran faster than ever in training
•In next major XC race (mid-March), same issue: legs locked up, heart rate 155, but couldn’t maintain pace
•April: tapered off and eventually quit
Since then
•Ran 1–2 10Ks per month
•November: ran solo time trials on road in worn shoes (450 miles) at 0°C:
• 800m: 2:07
• 400m: 53s
•Motivation returned; training now up to 45 miles/week
•Started plyometrics and weightlifting: squats, RDLs, lunges, calf raises, power cleans
•Realized I’m weak for my height/weight (6’2”, 74kg; struggling to squat 70kg x8)
•Upper body: pushups, pullups, dips
Goals / Question
•Given that I hit every session, follow my diet, and recover properly, what could I realistically run for 800m by next May–August?