Hit a 600m TT in 1:22. What does this say about 400/800 fitness/potential?

I think sub 156 is a given. 54 coming back with a 28 is a really strong finish. I would typically see guys who go out in 54 finishing around 124-125. Something like 26, 28, 30/31 for 200m splits.

high school xc coach wrote:

I think sub 156 is a given. 54 coming back with a 28 is a really strong finish. I would typically see guys who go out in 54 finishing around 124-125. Something like 26, 28, 30/31 for 200m splits.

Good to hear! I think I did a good job of playing it smart in the first 200. I actually had a pretty solid surge in the second 200, probably wasn’t far from an even split first 400.

CopperRunner wrote:

Here’s the PBs

51.5

1:22

1:58

9:31 (2 mile, just to show where endurance is at)

Should I be ready to take a stab at sub 1:56, or am I not quite there yet? I went out in 54 for the 600, so maybe going 56.5-59 is realistic?

1:22 is 1:52-1:54 territory.

That’d be so crazy! Hopefully I can get myself in a fast race soon to try and run that. I’m limited to state level college meets for the rest of the season, and weather has been awful until now, so I haven’t gotten the opportunity to run a super strong race yet. I’d be so happy with sub 1:54

I think you could reasonably expect to run anywhere between 1:53 and 1:55 based on that TT.

A 400 estimate is tougher simply because I'm not sure how you would tackle it (standing, blocks, on a fly/relay split). Where did the PR come from? Best case (let's say a relay split) I'd say you could potentially see sub-50, but otherwise you'd probably be right around your current PR.

Agreed with the other posters, with no decimals I’d imagine 1:52 should be kind of a safe bet, assuming by your splits that you weren’t tying up the 3rd 200.

So with points I’d say 1:53.

I felt a very strong tie up the last 100 or so. I’d say it was mostly evenly paced until then. I only had someone calling out my 400 split and final time, so there’s obviously a small room for error in the accuracy of splits/ final time.

For my 400- I ran the 51.5 a month or so ago from a standing start, but I am much more efficient at a standing start than I am from the blocks. Just never learned it in highschool as I rarely raced open 400s, and I won’t be focusing on the 400 in college. A sub 50 4x4 split would make me very happy though. That would put me in the top 5 for the 400 at my school and give me a chance to run the 4x4, which is one of my favorite events to run.

Oh and I mean someone with a stop watch taking my final time lol. Just to spare any confusion or BSery

You definitely can aim for 1:54 and try to dip under. I ran 52, 1:23 and 1:54.

CopperRunner wrote:

Here’s the PBs

51.5

1:22

1:58

9:31 (2 mile, just to show where endurance is at)

Should I be ready to take a stab at sub 1:56, or am I not quite there yet? I went out in 54 for the 600, so maybe going 56.5-59 is realistic?

CopperRunner wrote:

Here’s the PBs

51.5

1:22

1:58

9:31 (2 mile, just to show where endurance is at)

Should I be ready to take a stab at sub 1:56, or am I not quite there yet? I went out in 54 for the 600, so maybe going 56.5-59 is realistic?

My guys did a TT 600m early in the season in 1:23 and two weeks later 2 went 1:52 and 1 in 1:53

They finished the season running 1:49.8, 1:50.05 and 3:43 for 1500. The athlete who ran 1:05.05 has a 400m pb of 51.1

Good luck

1:22 x 1.40 = 1:54

1:22 / 1.66 = 49

Anecdotal but one of the guys who was a few years older than me at my school did 1:22.7 indoors and did 1:55.5 outdoors

If those times are all recent and you haven't improved your speed or anything, then you are set for a big 800 pr. It looks like you have solid endurance with that 3200. However, if you are actually more like a 50 flat guy FAT, then that's a BIG difference. Also, since this was a time trial, I thin it also matters a lot of how fresh you were going into it. If you did it like a race and were well rested and all that's different then if more of the "training though" type situation.

A 50 flat FAT guy on fresh legs should be able to knock out a hand timed 122-23 even without the best endurance. He could be a 157-8 guy only in the 800. But if you are really more 51.5-52 FAT in the open 400, didnt fully rest up like a race going into the TT, and have been a strong miler, then 158 should be cake and crush it fresh in a race with people. I'm guessing around 155 flat in your first race as that's a big drop from 158. But run it a few times over the next couple months (maybe improve speed/fitness a touch) and get into the right race where you can tuck in and get pulled along... you could hit 152 by the end of the year.

Yeah man congrats to the OP clearly in tremendous shape. If you can find a race where it will go out in 56 seconds or so for the first 400, I think a 1:54-5 will definitely happen.

Brazlian 800m workouts:

2-3 ( 4x 200's@ 800m goal pace w/ 30sec rest) 5min rest b/w sets

3x400m@ + 2 sec added to your 400m PR w/ 6-8min rest w/ sets

3x 600@ mile pace / 60 rest/ hard 200m w/ 5min rest b/w sets

I took the day off before running the time trial, but it was still a 47.5 mile week, so I’d definitely put it in the “training through it” category.

I’ve been working a lot in the weight room and touching raw speed usually once a week, so I do think my raw speed will probably allow for sub 51 FAT right now, but probably not sub 50.

The 2 mile was the most recent time trial I’ve ran other than the 600, so the endurance is definitely still there.

nothing substantial to contribute but want to say u r the man

THOUGHTSLEADER wrote:

Yeah man congrats to the OP clearly in tremendous shape. If you can find a race where it will go out in 56 seconds or so for the first 400, I think a 1:54-5 will definitely happen.

Yeah I’m very excited about where I’m at. Never thought I’d even be close to this fast. It’s honestly just been a perfect storm.

I don’t know if any of you have seen/been following my other posts but it’s been a wild ride.

Last year around this time my Senior track season got cancelled, I started training too hard and tore my hamstring before I got to prove myself, and (as corny as it sounds coming from an at the time HS senior) I got cheated on by a girl I honestly wanted to marry. All of this happened in the span of a week and it just caused something to snap in me. The physical and emotional pain I had to endure the following months was pure hell, but it lit this fire in me that’s still blazing today, so I’m almost thankful for it.

I’m definitely thankful for this community as well, (the non toxic part at least) as I for the most part learned how to coach myself on here. I’m excited to see where I’ll end up now that I’m transitioning to receiving D1 coaching and will be eligible to race with the team this fall. Should be great!

I guess the moral of the story is that you can let your hardships crush you or lift you, and you may have more potential than you may realize. Thanks again guys!

My pr's were 50.1 (open, 48.9 4x4 split) and 1:52.1. I ran a 600m to start every season and my 600 pr is 1:22.1. (Best 800 within a month of a 1:22 was 1;53)