Why Is 400/800 meter pacing terrible

Training Advice/Discussion 800

3 years ago 10/02/2020 9:16am EDT

I'm not saying I'd do better, but some many elites seem to be terrible at pacing. You see 400m runner run 10.3 for the 2nd 100m then 12.9 for the last, and 800m runner running 6 sec slower on the 2nd lap .Nobody ever slows down that much on are WR performance. I'm just wondering why some people don't focus on pacing.It makes a huge difference even in the 400.

Now most of the best 400/800 meter runners have excellent pacing, but the average elite seems to have inconsistent and bad pacing. Alot of runners tend to fade badly on the last bit of the race.These races in my opinion are the hardest races to pace and you have the slot to gain by learning to pace yourself.

3 years ago 10/02/2020 9:47am EDT

re: middle man

Those are the two hardest events to pace.

The 100 and 200 are all out the whole way.

1500m and up is best at an even pace.

The 400 and 800 produce the best results at a certain positive split, but hitting that right balance is hard.

You need to throttle back the first half of a 400, but not too much.

And you need to get the best out of the first lap of an 800 while you're fresh without gassing yourself too much for the finish. That's the hardest one.

It also depends on what type of runner you are. The best split difference isn't the same for everyone.

Someone with more raw speed and less endurance has to get out faster while the opposite type will have to get out slower since the faster pace will be closer to all out and they rely on their strength to maintain the last phase.

You can only learn this by racing and trying it different ways.

3 years ago 10/02/2020 10:11am EDT

re: Star

Star wrote:
Those are the two hardest events to pace.
The 100 and 200 are all out the whole way.
1500m and up is best at an even pace.
The 400 and 800 produce the best results at a certain positive split, but hitting that right balance is hard.
You need to throttle back the first half of a 400, but not too much.
And you need to get the best out of the first lap of an 800 while you're fresh without gassing yourself too much for the finish. That's the hardest one.
It also depends on what type of runner you are. The best split difference isn't the same for everyone.
Someone with more raw speed and less endurance has to get out faster while the opposite type will have to get out slower since the faster pace will be closer to all out and they rely on their strength to maintain the last phase.
You can only learn this by racing and trying it different ways.

I know pacing is easier for most other races, but I was wondering why most elites seem to ignore Pacing.

That seems to be true in the 800, but it the 400 you have speed types that race conservatively and ones that race aggressive. Like Michael Johnson vs niekerk(although Johnson is much faster he goes through 200 way slower).

Yeah I guess you have to experiment, but it should be obvious you can't go out near your 200 or 400 pb.

3 years ago 10/02/2020 12:08pm EDT

re: middle man

middle man wrote:
I know pacing is easier for most other races, but I was wondering why most elites seem to ignore Pacing.

You end the sentence with an incorrect statement.

I don't know how to respond to that.

Most elites do not ignore pacing.

It's quite hard to ignore pacing and become elite.

3 years ago 10/02/2020 12:19pm EDT

re: Star

In the 400m, it seems more often than not the "bad" pacing is guys with outside shots at the podium going out too fast and having a rough last 50 meters. So, while that pacing might be bad if they are a 44.4 guy trying to run a 44.2 to win a medal and then end up dying and running 44.9, perhaps that is the only way they could win a medal, just taking aim at a breakthrough. Almost always there're 1-2 studs and there will be someone else who paces aggressively and pulls off a career race. Running conservatively may result in a more consistent performance, but if you're 5th instead of 7th who really cares.

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