400/800

also, the week of that 18:30 5K, I did 12x400 @ 1:20-1:25 w/ 90 sec rest, last 400 coach told me to go all out and ended up running 56.6 at the end

also this thread was for the 400/800 specifically, thank you

You are definitely in shape to PR in the 800. I'd guess you could run about a 2:05. Something like a 61 first lap and 63 second lap would be great.

I ran a 2:05.75 last Saturday. My training times were kind of similar to yours except the volume possibly. I usually faltered after a decent amount of reps because I'm more speed. 2 weeks before I raced I did 3 200s, 3 150s and 2 60s. I have no idea what times I ran that day but it was fast. Then in that week I went on to do 6 200s with 6 minute rest. 26.01, 26.3, 26.9, 26.9, 27, and 27 all waterfall start and self timed with my wrist watch Garmin. Later on in that same week at the end of the week I ran 3 500s. I was tired and needed a rest so I put up eh times. Going like 1:49, 1:53, and 1:50. Then 3 days before the meet I ran 2 400s with minute rest at mile pace. 1:09 then 1:10 and after that 3 200s at 800 pace. 30.6, 30, and 29.7 with minute rest in between. Then yesterday I ran 3 sets of 300 400 200 with minute rest in between and 3 minute rest after each set. 49, 1:09, and 30 first set. 49, 1:07, and 31 second set. 52, 1:20, and 29 on the last set

and oh yea week before I got 2:05 I did 8 200s with 2 minute rest. Getting 28, 29, 28, 27, 28, 28, 27, 26

you can get in the ballpark of 2:00 by end of season. maybe break it. The outcome will have as much to do with mental as physical.

Those workouts are tough to figure anything out from. I am going to guess 2:10 in the first one

high school xc coach wrote:

you can get in the ballpark of 2:00 by end of season. maybe break it. The outcome will have as much to do with mental as physical.

I think he can too. I'm aiming for below 2 but not specific on 1:59 or like 1:56 yet...

Sharingan wrote:

high school xc coach wrote:

you can get in the ballpark of 2:00 by end of season. maybe break it. The outcome will have as much to do with mental as physical.

I think he can too. I'm aiming for below 2 but not specific on 1:59 or like 1:56 yet...

yup. you have very good speed for it. keep working and make it happen!

I had a slow XC season recently, ran 18s. Yesterday I ran the 800 and got 2:04.74. Went out 59 then 1:05 second lap. That final lap is the only thing now in the way of my sub 2 dreams

5foot 7inch, 130lbs Senior Boy wrote:

High school senior curious as to what shape people think I’m in (about 2 weeks from season opener)

Some Workouts from the past 2 weeks

-2x350 @ 80% (54, 53) 4x250 @ 80% (36,36,36,34) 400 walk recovery after each rep

-8x200 walk back recovery (28, 29, 29, 28, 28, 27, 28, 29)

-3x600 broken (300 run, 100walk, 300 run) 75-80% w/ 7 min recovery between reps (1:40, 1:36, 1:33)

-1 mile ins and outs (stride straights jog curve) @ 7:45, 4x400 @mile pace w/ 1:20 rest (1:16, 1:14, 1:15, 1:15), 2x200 @ mile pace w/ 40 sec rest (36, 36)

-2x300 (44, 45), 3x200 (30, 29, 28) @ 75-80% w/ walk back rest

Getting about 20-25 miles per week, with 1-2mile swims as cross training every few days

Background - did not run track Jr year

17:27 5k PR (Jr year) ran - 18:30 about a month ago

4:59 mile pr (freshman year)

2:12 800 pr (freshman year)

54.6 400pr (sophomore year)

24.6 200pr (in practice last week)

12.2 100pr (sophomore year)

You seem to have more upside for 800/1600 so I would suggest increasing your mpw.

SDSU Aztec wrote:

5foot 7inch, 130lbs Senior Boy wrote:

High school senior curious as to what shape people think I’m in (about 2 weeks from season opener)

Some Workouts from the past 2 weeks

-2x350 @ 80% (54, 53) 4x250 @ 80% (36,36,36,34) 400 walk recovery after each rep

-8x200 walk back recovery (28, 29, 29, 28, 28, 27, 28, 29)

-3x600 broken (300 run, 100walk, 300 run) 75-80% w/ 7 min recovery between reps (1:40, 1:36, 1:33)

-1 mile ins and outs (stride straights jog curve) @ 7:45, 4x400 @mile pace w/ 1:20 rest (1:16, 1:14, 1:15, 1:15), 2x200 @ mile pace w/ 40 sec rest (36, 36)

-2x300 (44, 45), 3x200 (30, 29, 28) @ 75-80% w/ walk back rest

Getting about 20-25 miles per week, with 1-2mile swims as cross training every few days

Background - did not run track Jr year

17:27 5k PR (Jr year) ran - 18:30 about a month ago

4:59 mile pr (freshman year)

2:12 800 pr (freshman year)

54.6 400pr (sophomore year)

24.6 200pr (in practice last week)

12.2 100pr (sophomore year)

You seem to have more upside for 800/1600 so I would suggest increasing your mpw.

NO indication whatsoever that his 1600 is of any quality, and this is his senior year. 24-sec 200 speed is *plenty* for sub-2:00. NO WAY he runs 4:25 for 1600 which is the equivalent.

52 or better for 400, 2:00 is on the way with no increase in mileage, just focused, smart training and racing.

Try doing some 1000m repeats in 4 minutes with a 200m jog in about 96 seconds. Start with at least 3 and work up to 5. Do this once a week and your second lap of the 800 will get better. Still time this season to make this change.

PS The 200 jog in 96 seconds is key.

So I ended up having my season opener a week early, I ran the 400 leg in the dmr then the open 8. I ran a pretty smooth 55 split during the dmr, didn’t tie up or anything and wasn’t pushing hard much time (because the other teams where like 100m ahead after the 12 and there was no point in trying to catch them) but then during the 8 I ran an AWFUL 2:16. There was about 20 minutes between races (only the 100 was between the dmr and 800) and nothing felt right. From start to finish I felt heavy and wasn’t really even in the race (though I did get 2nd). I finished the 8 feeling relatively tired but it was mostly just my upper body that died.

I don’t know why I did so poorly, maybe it was lack of experience (haven’t raced the 8 since midway through sophomore season since I switched exclusively to the 400) or if I am in way worse shape then I expected, or maybe both?

If you haven't raced it in a while the 8 is gonna spank you hard. What were your splits?

they were like 65 - 71, I can run 65 pretty casually at practice, but for some reason that first 65 felt like the hardest 65 of my life. I went through the first 200 at like 31/32 and i was at 600 at like 1:44

Original Poster wrote:

So I ended up having my season opener a week early, I ran the 400 leg in the dmr then the open 8. I ran a pretty smooth 55 split during the dmr, didn’t tie up or anything and wasn’t pushing hard much time (because the other teams where like 100m ahead after the 12 and there was no point in trying to catch them) but then during the 8 I ran an AWFUL 2:16. There was about 20 minutes between races (only the 100 was between the dmr and 800) and nothing felt right. From start to finish I felt heavy and wasn’t really even in the race (though I did get 2nd). I finished the 8 feeling relatively tired but it was mostly just my upper body that died.

Sorry man but we all have crappy races. Last week I got 2:04 which was a PR then 2 days later ran another 800 and got 2:10. Hitting slow splits and somehow losing the will to finish strong