I done the 800m for this first time in 2 minutes 30 seconds. How do I improve ???

Yes, you would be a bit faster on a proper track than on concrete if you're running the same distance.

The best thing for the moment would be to carry on training with steady runs, just building up time spent running, don't try to do anything too crazy. I guess you could put in some gentle strides (slightly faster 80-120m 'sprints') after your runs.

I would not alter anything too much as you will see loads of progression in your first months anyway

, and in all honesty, I'd say the most important things are 1. consistent training and 2. not getting injured.

2:30 to sub 2 is a huge jump.

That’s like going from a 50 minute 10k to a sub 40 10k.

Also you said you ran on concrete, do you mean a concrete track or a road?

How much blubber are you carrying? Losing fat makes a big difference.

But really, at this point just run more.

I am about 18 percent body fat, I have been doing the ketogenic diet for a month,

so my percentage of body fat is coming down.

I was running on a concrete path in the rain,

with a lot of ups and downs on the surface.

I heard that interval training is good.

I heard breaking the 800m up into 200m interval sections is a good system.

Any specific tips anyone ?

Thank You

DanTheMan123 wrote:

I am about 18 percent body fat, I have been doing the ketogenic diet for a month,

so my percentage of body fat is coming down.

I was running on a concrete path in the rain,

with a lot of ups and downs on the surface.

I heard that interval training is good.

I heard breaking the 800m up into 200m interval sections is a good system.

Any specific tips anyone ?

Thank You

phase 1 (2 months). building a base. You will run mostly slow easy runs (6-7 times a week). For you, this probably means running about 9 - 9:30 min/mile continuously for an hour. At first you may only be able to run for 30min/day. But over the first month build up to 1 hr. As you get fitter the pace might come down to about 8min per mile. Once a week you can do something a bit quicker, e.g. a 30min run at 6:40-7:30min/mile. During this time you will need to lose weight. 18% body fat is healthy for a female athlete or sedentary man, but a male athlete needs to get that down to 15%. Do whatever diet you like but make sure to be eating lots of vegetables. When you get back into serious training though, I'd recommend stopping keto and introducing carbs.

phase 2 (adding speed): Once you can run 1hr/day consistently, without stopping, every day, then you can start adding some speed training. This is 200m x 8 at a pace slightly faster than goal race pace, e.g. each in 35 sec with 1min rest between each.

Hard to tell if you're trolling to be honest. 230 is fantastic and I think you have a lot of potential.

All the advice here is spot on. Except the person saying 2 is out of your league. A big jump yes. But I think you could do it. In time.

Maybe there's an 800m training plan online you could find.

Listen to your body. Don't overdo things theres no need to. Especially not at first when you'll improve a ton anyways.

Have fun with it! Its super fun to set prs so frequently at first. Enjoy it cause that doesn't last haha. You'll be fighting for tenths eventually

Thank You for your advice everyone :)

Free_the_thigh wrote:

2:30 to sub 2 is a huge jump.

That’s like going from a 50 minute 10k to a sub 40 10k.

Also you said you ran on concrete, do you mean a concrete track or a road?

How much blubber are you carrying? Losing fat makes a big difference.

But really, at this point just run more.

Show proper respect to 800m performances please. A 1:59.99 800m is a bit slower than 19% of 800m world record. A 1:59.99 800m is equal to roughly 31:10 10000m

How long if I do the ideal things

will it take for me to go from

2 mins 30 ish seconds

to below 2 mins ???

Thank You

DanTheMan123 wrote:

How long if I do the ideal things

will it take for me to go from

2 mins 30 ish seconds

to below 2 mins ???

Thank You

How old are you?

Normally, I suggest intervals, but at 18% body fat, those who are suggesting a slow build in mileage seem right.

2:30 is okay. Weights once a week (or more if you like), do some mileage, and in 3-4 weeks try another 800m.

That race could be a few seconds faster. Once you get under 2:20, then training is more routine.

Please note: ... wrote:

Free_the_thigh wrote:

2:30 to sub 2 is a huge jump.

That’s like going from a 50 minute 10k to a sub 40 10k.

Also you said you ran on concrete, do you mean a concrete track or a road?

How much blubber are you carrying? Losing fat makes a big difference.

But really, at this point just run more.

Show proper respect to 800m performances please. A 1:59.99 800m is a bit slower than 19% of 800m world record. A 1:59.99 800m is equal to roughly 31:10 10000m

A 2 flat 800 and 31:10 10k are not even close to equal. Think about this- Any high school with a respectable T&F program likely has at least 1 2:00-ish 800m runner, if not more. According to Milesplit, in 2019 outdoor, there were 905 boys under 1:57.00 in the 800. There's probably close to 1,500-2,000 HS boys under 2 minutes. However, there's probably less than 100 HSers who could run 31:10 in the 10k.

Maybe these times even out once you get to adult age, but the notion that an 2 flat 800 is as impressive as a 31:10 10k is ridiculous.

JD calls a 2:00 800m the equivalent of 30:26 for 10K, for what it's worth. Of course that presumes several years of appropriate training.

JD vdot calcs fall apart when you put in distances lower than ~1500. For example, an achievable 100m time of 11s will give you 100+ vdot. The 800 conversion will not be as extreme, but still cannot be compared with vdot values for 10k.

coincedcence wrote:

Please note: ... wrote:

Show proper respect to 800m performances please. A 1:59.99 800m is a bit slower than 19% of 800m world record. A 1:59.99 800m is equal to roughly 31:10 10000m

A 2 flat 800 and 31:10 10k are not even close to equal. Think about this- Any high school with a respectable T&F program likely has at least 1 2:00-ish 800m runner, if not more. According to Milesplit, in 2019 outdoor, there were 905 boys under 1:57.00 in the 800. There's probably close to 1,500-2,000 HS boys under 2 minutes. However, there's probably less than 100 HSers who could run 31:10 in the 10k.

Maybe these times even out once you get to adult age, but the notion that an 2 flat 800 is as impressive as a 31:10 10k is ridiculous.

When measuring performances between different events, it is percentage away from world record. It is irrelevant that it usually takes individuals longer to reach peak as a 10000m athlete. U.S. is not a 10000m nation.Considering how many Olympic and World Championships medals U.S. citizens have earned, 400m, it stands to reason U.S. will produce more solid teenage 800m athletes than 10000m athletes. You can type RIDICULOUS all you want. I stand by my post.

Free_the_thigh wrote:

2:30 to sub 2 is a huge jump.

That’s like going from a 50 minute 10k to a sub 40 10k.

Also you said you ran on concrete, do you mean a concrete track or a road?

How much blubber are you carrying? Losing fat makes a big difference.

But really, at this point just run more.

No its more like going from 40 to sub 30

DanTheMan123 wrote:

How long if I do the ideal things

will it take for me to go from

2 mins 30 ish seconds

to below 2 mins ???

Thank You

I estimate anywhere from 3 months to 2 years.