What's a good indication that one can break 2 in the 800?

50 speed is a lock to break 2 with even so-so endurance.

Our team has multiple sub 2 800 guys with over 50 PRs. Some well over.

Based on 50 flat, you are right that you have plenty of speed to run sub 2 even with subpar strength.

Based on your recent workout, I think you're ready to go under 2 right now. I would guess you run 1:57 or 1:58 this indoor.

Can you break 2:00 tomorrow? Probably not. Do you have the potential to break 2:00 in the next few months? Most likely.

What's your weekly mileage? If you are going to train for the 800 from a 400 background, you will need to bump up your mileage if you haven't already.

Lock of Century wrote:

50 speed is a lock to break 2 with even so-so endurance.

Our team has multiple sub 2 800 guys with over 50 PRs. Some well over.

When you say over 50? You mean anywhere in the range from 51-55ish? What do you mean by speed lock?

ghat man wrote:

Can you break 2:00 tomorrow? Probably not. Do you have the potential to break 2:00 in the next few months? Most likely.

What's your weekly mileage? If you are going to train for the 800 from a 400 background, you will need to bump up your mileage if you haven't already.

It's been between 24-27 for the past couple of weeks. Yeah I don't think I'm in any shape to break it tomorrow lol, plus my lack of experience running an 800. I've never actually competed in a race before. Back when I was with the sprinters I was doing at most 15

imcurious55 wrote:

ghat man wrote:

Can you break 2:00 tomorrow? Probably not. Do you have the potential to break 2:00 in the next few months? Most likely.

What's your weekly mileage? If you are going to train for the 800 from a 400 background, you will need to bump up your mileage if you haven't already.

It's been between 24-27 for the past couple of weeks. Yeah I don't think I'm in any shape to break it tomorrow lol, plus my lack of experience running an 800. I've never actually competed in a race before. Back when I was with the sprinters I was doing at most 15

Keep gradually building up your mileage, between 30-40 should be sufficient a 400/800 runner focusing on the 800. You'll get under 2:00 this season and remember to run the 4x400 when you get the chance.

If you can run 56 or faster in the 400m as well as 4:00 or faster in the 1500m you should be able to just squeeze under 2:00

GreatDane1 wrote:

If you can run 56 or faster in the 400m as well as 4:00 or faster in the 1500m you should be able to just squeeze under 2:00

yikes I believe I'm well under 56 but that 1500m time is very unrealistic. I think at best I'm probably around a 4:30-4:35. I'm not an endurance based runner just sayin

As much as you’re going to hate it, you’ll need to get some strength sessions in if you have 50 speed and can’t break 2:00. On the bright side, with properly developed endurance, 50 flat guys tend to be able to run 1:49-1:53 depending on how well their bodies adapt to the training.

Do a workout like 3-4x800-400 shooting for 2:20-2:25 on the 800s and 65-67 on the 400s, take 2-3 minutes between the two reps and all the time you need between sets.

Also try to increase mileage, not a ton, but 35-40 during preseason can help you more than you know. It’s easy to sneak in extra miles too. Add an extra mile or two to your warmup and cool downs, and do more jogging during your recoveries, even if it means taking more time.

About your 800m indication: when you run those 400s in 55/56, are you feeling any lactic tie up on the home stretch? It may be worth it to go and run a 500m trying to break 75, and see how easy or difficult that is. Usually by 500m you know if you have another 300m at pace within you.

I wouldn't really say that I "can't/have trouble" in breaking 2. I just never really had an opportunity to since I've never raced it in a meet. I've only ran the 800m through time trials. The first one was a 2:09 back in March. 2:06 in April. 2:02 in May. And 2:01 in June. All of these were ran solo. I think if I was training smarter and giving myself more rest days I probably would've been able to. I negative split the time I ran a 2:01 while dealing with some niggles.

I'll bring that up to my coach! It doesn't sound like a bad idea adding some extended warm ups and cool downs.

And during my workout, I didn't feel much lactic tie up during the 400s. I felt them on the 200s.

(I've ran a 36.5 in a time trial back in September for the 300m) if it has any relevance. I appreciate your advice!

Of course! If you solo’d a 2:01, I’d reckon you can run sub 2:00. I’ve run 1:54 high and the fastest I’ve ever ran without competition is 1:57 high.

Think about it like this, if you can go 55/56 opening without excess fatigue, 63/64 is doable to close. The more endurance you build the better you’ll be able to close and perhaps turn that into something like 54/55 to 58/59 for 1:52-1:54. You’ll need to get that mile endurance down to 4:30 or faster to run a time like that though.

based on your 400 and 1600, you are there. just need to grab on to the hate and grind it out!

When I ran 4:15 for 1600, I knew I was ready for sub 2.

the Smart wrote:

When I ran 4:15 for 1600, I knew I was ready for sub 2.

ya? what was your 400 time at that point?

It's definitely a strength issue for you if you're dying after X2 400m and X2 200m. I never broke 2min for the 800m but came relatively close with 2:01. My best 400m was only 57 and 1500m was 4:06. A common session for my group was 12X 400m in around 61 seconds with 400m recovery in between. This was a tough session but we weren't totally dying at the end. My suggestion would be to add in some extra mileage during the week and 1-2 hill sessions along with your 200/400m reps above, but twice the volume. Should smash the 2min barrier easily with this given your basic 400m speed!

Crossing the finish line in 1:59.99 or less.

53

I ran 153 on less than 10mpw, 49 second 400 in hs, so mileage is probs not the key for everyone

Interesting post. Speed doesn't seem to be the issue. I coach an 800m runner with a 400m pb of 51.05. In order to build more aerobic strength I world recommend 400's at 3k pace, threshold running, and hills. At this time of the year our fast stuff is in the shape of 150 accelerations. Hill reps range between 60m-300m. Our lactate tolerance sessions are hills at this time of the year w/nationals in late March. I had a 17 year old come to me in May and off this training he has already run 1:53 and 3:56 for 800/1500 he runs about 30 miles per week.