So I decided on a whim to chase my college 2:10.9 800 PR this Friday despite not having run faster than 75"/lap pace in years. I think I might have a chance because I did that off of ultra low mileage (15-20 MPW; I was more of a 400 guy than an 800 guy). I rarely ran the 1500/mile, and I don't remember going faster than 4:50/5:15.
I took up running again since the pandemic started and averaged 25-30 MPW last summer and fall. In January, I dropped it a bit to 22-25 MPW but added strides, long intervals, and 1200m - 5000m time trials (all were done at ~75"/lap pace or slower). A few days ago, I tapered and got someone to pace me to a 5:00 1600, which is a PR.
Given the lack of any work done at sub 5 mile pace, do I even have a chance of running a 2:10 this Friday? Does anyone know of other runners who've pulled off something similar?
Can you run a good 800 without having previously run faster than mile PR pace?
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Easily. I ran 2:14 and 5:20 off of less mileage than you, so you can easily run 2:0x if you put you mind to it.
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If you're under 25, then something like this is definitely possible. Over 35? No way. In between? Flip a coin.
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It depends on what type of runner you are. If you are a 4/8 or pure 8 type runner then no. At about 500m-600m in you will feel as though your body is flooded with lactic acid and you limbs will all but cease to function for the rest of the race. If you are a 800/1500 and above runner, then you will do fine. All the milers on my college team would run PRs or very close to their 800 PRs without ever running a rep longer than 200m at 800 pace, if they even did that. If you're a faster twitch, 800 or 400/800 guy then all the mileage and aerobic work is going to do very little for your 800 fitness, and fitness in general since you're not working your primary muscle fibers.
