4 x 400m with 3-4 minutes rest at 800m pace

Was this an indoor 800m, and can I ask what part of the world you're in?

The 3rd 200m of the 800m is a challenge to master!

Most people can get the opening 400m dialed in right, and the last 200m is flat-out almost no matter how you run the race. But from 400-600m it is very easily to keep running 'fast' off of the first lap, but actually degrade a fair bit in speed. Whereas 100m-400m should feel fairly even in effort, the 3rd 'section' should definitely be a rapidly escalating effort -- if not, you are giving time away

As others have said, perhaps more than other distances this is something you can really only get right for your own physiology with repeated races. It's not a coincidence that experienced coaches/runners are all saying to do 600m TTs and/or a few more races!

In short, with your apparent endurance as shown in those 3:10 1000s, you seem to have more than enough speed to run a 2:12 or even sub-2:10.

Good luck, and HAVE FUN! Let us know how it goes.

Two more notes:

1. I highly recommend making your recoveries time-based and spending the time walking around or whatever else get you ready for the next rep. (Drills and mobility, etc.)
"Jogging" 400m in 3:00 is 7:50/km pace, or 12:00/mile -- there is no really no benefit to this different from walking, except that you are 'running' with form that is totally irrelevant to any running event.

2. Is it a typo when you say your "easy" runs are at 4:00/km? (Did you mean 5:00/km??) As a 2:10 masters 800m runner myself, that would be ridiculously fast for easy mileage. (Faster than my marathon pace.) What are your times like in road distances?

Yes, you can break 2:12. Since you're an inexperienced racer, the biggest concern may be your urge to break out fast. I've seen countless high schoolers run 27 for their opening 200, then bravely hold on and gradually die over the last 200. Don't be like those crazy kids ! Keep 32's in mind as you start out; not sure what the competition will be, but follow in the wake of the eager beavers, give yourself room to pass them, run a wise 3rd 200 and haul ass over the last 200. Best of luck !!

It doesn't sound like you ran on "Pure Hate", which means you fell significantly short of your full potential.

Try punching a baby, or biting the head off a kitten 30 seconds before the start of your race, and you'll be good to go.

Speaking of 400m repeats, I'm able to run 5k in 15:30, but it depends on the recovery time between repeats. If I only have 40 seconds between, then I will be running 1:14s. If I have 1 minute in between I might be shooting for my 3k pace, then if the recovery is even longer (2+ minutes) I will be aiming for 1:04-1:06.

3-4 minutes rest at 800m pace is WAY TOO FAST

Congrats, solid time!!!

I would suggest your ‘rest’ be the time it takes for your pulse to return to 125-130….4 min might be full recovery. Not what you want.

I agree! I was a top masters runner from 200m-10k. My forte was developing my speed enough so that the first 400m would feel slow and I could use my speed to beat my opponents in the last 300m.

You are truly a distance runner. I can tell because you thought like a distance runner when you took your rest as a jog. Want to run a better distance race, take jog recoveries. Want to run a better 800, take a 200m jog and a 200m slow walk (at least 5-10 min recovery). Want to run a better 400m, run 3x200m with 5 min walk rest, then 3x200m with 7 min rest, then 3x200m with 9 min rest, so that all 9 200's are run at about the same speed that's why you get longer rest when you start to get tired.

A 600TT should predict race pace spot on. Plus you gain the benefit of learning to "lean in" on the third 200. No slacking off at the 400 split.

It seems like you are on the right track but honestly I think you need to work on buffering lactate like one of the early responders referenced. Repeats at sub-goal pace with large recovery is one half of the equation but intervals near or at goal pace with much shorter revovery periods is a way to train that process. I like to have 800 runners do sets of 4x200 with only 30 seconds in between 200's. First set at goal pace + 2 seconds (for you, 33 + 2 = 35 seconds). Second set at goal pace +1 second (34 per 200). Third set at goal pace (33). 5 minutes walking and jogging between sets.

I was just checking the thread in case there had been further activity, not expecting there to have been any, and am humbled by all the encouragement and suggestions. I'll not reply specifically, but I have read them all; thank you all!