Hi everyone. 20 years. 800m pb of 1:53. Ran it once this season and I went out in 56 high and in the last 300 I chased down everyone and won the race. The thing is I think I can run a better time with a better race strategy. So what do you think I can run in the 800 and what splits should I aim for? (every 200m)
More info: pbs of 50.41 400 (last year), 64.80 500 (last year).
what is your mile PR? You should be at 1:49-1:50 from your 400 PR, and you don’t slow down that much from 400 to 500 as well. Aim to come through 400 in ~53.5 (26.5/27 or 26.2/27.2) and then gradually decelerate to the finish - maybe 27.7 and 28.7?
that would lead to a 1:49.9. Or you could try (in an unimportant race) coming through 500 at 66.0 and seeing if you can maintain. It’ll feel like hell over the last 200 but if you’re able to (nearly - in the upper 90’s percent) maintain speed you’d PR by a lot
what is your mile PR? You should be at 1:49-1:50 from your 400 PR, and you don’t slow down that much from 400 to 500 as well. Aim to come through 400 in ~53.5 (26.5/27 or 26.2/27.2) and then gradually decelerate to the finish - maybe 27.7 and 28.7?
that would lead to a 1:49.9. Or you could try (in an unimportant race) coming through 500 at 66.0 and seeing if you can maintain. It’ll feel like hell over the last 200 but if you’re able to (nearly - in the upper 90’s percent) maintain speed you’d PR by a lot
Thank you very much. My pb over 1500 is 3:50 but it's an old PB, right now I believe I'm in 3:46 shape. Ive been injured in April, before that I did really good workouts like 8 x 200 25/26 with 90”/2 min rest + 2 x 400 56”. In the come back the past weeks I did not get the best workouts due to very windy days (20/25 m/h wind) and the best I did was: 5 x 300 41 low 2 min rest 1 x 200 25; 10 x 400 61” average; 3 x 700 1:45 and 1 x 400 56”. in some sessions I've been finishing with 52” 400, 38” 300, 24” 200...
what is your mile PR? You should be at 1:49-1:50 from your 400 PR, and you don’t slow down that much from 400 to 500 as well. Aim to come through 400 in ~53.5 (26.5/27 or 26.2/27.2) and then gradually decelerate to the finish - maybe 27.7 and 28.7?
that would lead to a 1:49.9. Or you could try (in an unimportant race) coming through 500 at 66.0 and seeing if you can maintain. It’ll feel like hell over the last 200 but if you’re able to (nearly - in the upper 90’s percent) maintain speed you’d PR by a lot
Thank you very much. My pb over 1500 is 3:50 but it's an old PB, right now I believe I'm in 3:46 shape. Ive been injured in April, before that I did really good workouts like 8 x 200 25/26 with 90”/2 min rest + 2 x 400 56”. In the come back the past weeks I did not get the best workouts due to very windy days (20/25 m/h wind) and the best I did was: 5 x 300 41 low 2 min rest 1 x 200 25; 10 x 400 61” average; 3 x 700 1:45 and 1 x 400 56”. in some sessions I've been finishing with 52” 400, 38” 300, 24” 200...
i know your situation very well, i have a 3:46 in 1500m but a 1:49 in a 800m.
You essentially have same aerobic development as me but you lack top speed.
My advice would be to put that aerobic engine to good use by not sitting and kicking but instead going for a 55 flat first 400m and a 55 flat second 500m. I suggest this because many 800m runners dont have endurance and you will gas them out if they follow your 55 sec 400m split.
Thank you very much. My pb over 1500 is 3:50 but it's an old PB, right now I believe I'm in 3:46 shape. Ive been injured in April, before that I did really good workouts like 8 x 200 25/26 with 90”/2 min rest + 2 x 400 56”. In the come back the past weeks I did not get the best workouts due to very windy days (20/25 m/h wind) and the best I did was: 5 x 300 41 low 2 min rest 1 x 200 25; 10 x 400 61” average; 3 x 700 1:45 and 1 x 400 56”. in some sessions I've been finishing with 52” 400, 38” 300, 24” 200...
i know your situation very well, i have a 3:46 in 1500m but a 1:49 in a 800m.
You essentially have same aerobic development as me but you lack top speed.
My advice would be to put that aerobic engine to good use by not sitting and kicking but instead going for a 55 flat first 400m and a 55 flat second 500m. I suggest this because many 800m runners dont have endurance and you will gas them out if they follow your 55 sec 400m split.
Good luck
Thank you! So by what you said you think I'm in about 1:50 shape and I should aim for 55/55? I agree with you, I think I'm a very strong runner and due to that strength I can close really hard. But this year actually I think my speed improved a lot, I did some sessions where I could change gears really fast. Do you think in long term its possible I can get to the 1:48/49?
i know your situation very well, i have a 3:46 in 1500m but a 1:49 in a 800m.
You essentially have same aerobic development as me but you lack top speed.
My advice would be to put that aerobic engine to good use by not sitting and kicking but instead going for a 55 flat first 400m and a 55 flat second 500m. I suggest this because many 800m runners dont have endurance and you will gas them out if they follow your 55 sec 400m split.
Good luck
Thank you! So by what you said you think I'm in about 1:50 shape and I should aim for 55/55? I agree with you, I think I'm a very strong runner and due to that strength I can close really hard. But this year actually I think my speed improved a lot, I did some sessions where I could change gears really fast. Do you think in long term its possible I can get to the 1:48/49?
Yes, i suggested a split that would get you a 1:50 if everything goes well. For speed, you already know it, many many short intervals.
Everything is possible, im aiming at a sub 1:48 for this year.
Another thing, weight, you cannot allow any excess weight at this level. I look like i escaped a labor camp and i am still at 1:49.
1:48 and below times require both low weight coupled with insane mascularity.