Improving 800m Time (freshman in HS)

High School Running

3 years ago 12/23/2020 8:33pm EST

Hi, I am a freshman in HS trying to improve my time for 800 meters. I've never ran track or cross country, and the winter season for track is supposed to start in February. I ran a time trial a few weeks back and I got 2:26, but I have been training a lot harder since then, so I believe my current time would be a couple of seconds faster (it was also cold that day).

This week, I'm planning on running about 20-25 miles, with one or two track workouts (there's currently snow on the track). My longest run this week will probably be somewhere from 7-10 miles.

I ran my first 5k in under 20 minutes this Monday (19:54) and I can run 200m in under 30 seconds if I'm pretty much at full speed.

Right now, I don't have access to a gym. I am 5'7 or 5'8 and only about 110 pounds, but I still have very strong arms and legs. I currently don't have access to a gym, so I've mostly been doing lots of push ups, pull ups, and many other body weight exercises.

Does anybody have any suggestions for running my fastest for when the season starts in February? Thank you!

3 years ago 12/23/2020 10:03pm EST

re: Jacob28

As a freshman in HS and this being your first season, 20-25 mpw sounds about right for now. But no reason to do a long run of 7-10 miles. That's just too long for 20-25 mpw. Personally, I wouldn't even do a long run at that mileage.

For a new runner such as yourself, I'd suggest easy runs of 4 miles, 4 days. One track session (or hill session, or parking lot if there's snow) with fast "speed repeats" and one session with not-as-fast "strength repeats". And one day off.

Examples of "speed repeats"

- 6 x 80m hills, smooth accel thru 40m then 40m fast. Walk down. 3 min between reps.

- 6 x 100m, smooth accel 50m then 50m fast, 3 min rest.

Examples of "strength repeats"

- 4-8 laps (depending on your fitness) jog the curves and run the straights at a pace between 800m-mile.

- 6-8 x 200m hills at an effort between 800m-mile. Jog down. 2 minutes between reps.

These are developmental sessions that will help prepare you for your first track season. No need to do more IMO, just get stronger and faster with this for now and you'll be ready.

3 years ago 12/24/2020 6:21am EST

re: Sub-8 Mile

Sub-8 Mile wrote:
As a freshman in HS and this being your first season, 20-25 mpw sounds about right for now. But no reason to do a long run of 7-10 miles. That's just too long for 20-25 mpw. Personally, I wouldn't even do a long run at that mileage.
For a new runner such as yourself, I'd suggest easy runs of 4 miles, 4 days. One track session (or hill session, or parking lot if there's snow) with fast "speed repeats" and one session with not-as-fast "strength repeats". And one day off.
Examples of "speed repeats"
- 6 x 80m hills, smooth accel thru 40m then 40m fast. Walk down. 3 min between reps.
- 6 x 100m, smooth accel 50m then 50m fast, 3 min rest.
Examples of "strength repeats"
- 4-8 laps (depending on your fitness) jog the curves and run the straights at a pace between 800m-mile.
- 6-8 x 200m hills at an effort between 800m-mile. Jog down. 2 minutes between reps.
These are developmental sessions that will help prepare you for your first track season. No need to do more IMO, just get stronger and faster with this for now and you'll be ready.

Agree...

No point in OP overdoing the mileage.

The speed work is more important, mixed in with what mileage OP is running.

OP will grow soph and junior year (maybe senior year). That is a big advantage in getting much better.

I just started training with the track team in the spring of my freshman year. In my running shoes, I ran a workout with the freshman guy who ran the half, and I ran 2:35 while he ran 2:25. In a meet he ran around 2:06, so I guess I could have run about 2:16.

I ran CC as a soph (13:09 for 2.5 miles), 2:06 relay split, 4:36 mile and 9:55 2-mile.

I got older and stronger along with the mileage, and the mileage was never very much.

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