Run 2:09 but can barely break 30 for the 200m?

considering you ran this during a workout chances are you can go faster. Even if you cant this is cross country, not track, so you have lots of time. If you don't do strides, start now. Are you focusing on the 800 next season? Start lifting in the offseason. Work on your speed now and especially during the offseason and you could be running 55 or faster by track.

Try to get close to 4:30 in the mile! That's a really solid time... Remember Nick Symmonds only ran 420 in high school!

Since when does it take 4:10 (ish) miles to run 2:04?!

He's talking about the 800m. I am brain-dead. forgive me.

People will say the method to improve speed to is to rip puke-over-the-fence short intervals. They are wrong. The problem is not with you generating / dealing with lactate. The problem is likely mechanical. Do lots of drills, strides, flying 30s, short hills, get in the weight room, etc.

I am a older than you (pushing 30) and I too have very little 'speed'.

My best mile is 4:51, my best 800m is 2:19 and 400m is 62s..granted never really trained for these and they were always done in a workout.

The 400m I literally went all in and gave everything I had...but I have run twice 15:50 for 5k on the track earlier this year and I can under under 10-min for the two mile on a track.

What I found is that while running a sub-5min pace is still very taxing for me, the fitter I am, the longer I find I can hold that pace....a couple years ago, that felt like a sprint.

I think they are gains to be have by working on your 'form'...In my case, I overstride a tiny bit and could work on landing closer to my hips. That seems to help with overall efficiency. strides are good too... a pace that seems like an all out sprint and become more 'casual' over time as your body adapts to that pace and becomes more efficient.

It was part of a ladder workout, there were some workouts I ran 30-31 and felt all out, and other times I did 3x1k then 4x200 with 200 jog all in 27, you got wheels just continue to hone them

I struggled to run a 2:05 800 at the end of a moderately long workout (2 miles tempo, 10x300 at mile pace, 1x800 nearly all out). Two weeks later I ran a 4:07 mile. a

For distance-type runners, I’d say that the pace you can run for a 5/8ths distance untapered time trial is what you should be able to race in. For example, a 2000m time trial in 5:50 in the middle of a high mileage week should mean you can run 9:20.

If I were you, I'd just concentrate on 3000-5000 with the occasional 1500/mile thrown in. I'd never even consider the 800m. But that said, do what you enjoy!

Mr. Rodgers, you're up there in age any more. I wouldn't worry about breaking 30.

yeah I'm not sure why youre pressed about your 800 when its not your best event. I'd focus more on breaking 10 in the 3200 and getting down to the 4:30's for 1600, not everyone is gonna break 2 in highschool. Then again, one of my teammates ran 2:01 in a relay and is about as fast over 200/400 as you are. he ran 16:02 // 9:40 // 4:29 that year though, but previous seasons he struggled to break 2:10

Totally entered the thread thinking the OP meant a 2:09 marathon.

Maybe focus on the mile and 2 mile? You seem to have a lot more potential in longer distance events. And your cross times are good. I think you should run the events you are strongest at and focus on those.

PR in the 8 is 2 Flat and I can barely break 30 for the 200m in practice

The good news is you have nothing but time on your side, if you are a high school junior. I can tell you as a 40 year old runner that I went from running similar times to you in my 30s to even faster in my “40s”, so my question to you is: What specific muscles/exercises are you working on to increase your speed? Has your coach given you any pointers on form or specific muscle group to work on or drills? Or if they were like mine, it was pretty much: run this route, come back, stretch and go home.

How can you run a 16:30 5k but barley break 30? We must be a different species

I thought this thread was about a 2:09 marathoner who couldn't break 30 in the 200...

What mileage were you doing for the 5ks?

Cramister is right, how deep into the workout were you? We’re you spiked up? Was it cold? These all factor heavily.

I’d be amazed at anyone who can barely break 30 getting even close to 2:09, that takes some insane endurance. Your 59 400m says you likely have at least 26.5ish speed.

Think about it like this, at the end of my intervals a week ago, (breakdown workout 800-800-400-400-200-200) I had to really pull for a 27. I ran an 11.2 100m time trial today. Speed on fatigued legs is very different from speed on fresh ones.

If you’re concerned about where your 200/400m speed is at, do 50m strides where you drive hard the entire time, 150m strides where you get a running start and aim to have fast feet and smooth mechanics (should fight off the urge to tighten your muscles as you approach maximum velocity) and 10-20 second hill sprints. Just vary these 1-3 times a week after easy runs and you’ll see a difference.