Just ran a 1:03 400m time trial, what can do I for 800m?

Uhhhh need more details. When I was in 7th grade and could run 63 I could probably only run 2:3x. Now that I'm old I feel like I could run ~2:15 off a 63 fitness.

What above poster said. When I was running 63 I could hardly crack 2:30. What's your endurance like (other distance times, mpw).

My endurance could improve more but I do around 35-40 mpw and do a 10 mile long run at the end of the week. During the week, I’ll do 2 speed days, 2 7-mile easy runs, and sometimes a tempo in there too. According to v02 max, I could go around 20 flat for a 5k right now.

If I had to guess, I'd say your very close but not quite there. I'd say low 2:20s, but 2:19 should be there in no time if you keep it up.

you're*

Alright, thanks

In 8th grade I ran 1:01 and 2:22

A :63 400m and a 20:00 5k

Add up to a 2:30 (at best) 800m imho

216-225 seem like a reasonable range.

I feel like I can put two sub 70s back-to-back but I suppose there is no way to know until I hop into a race.

2.20

How you "feel" has nothing to do with what you can actually do. Technically, if 63 is a true indication of your speed endurance, then the best you could hope for if you were properly trained for an 800 would be around 2:14-2:15. I don't think a 20 minute 5K, according to VO2max, indicates 2:19. I do think 2:25 to 2:30 is probably more reasonable.

Alright, thanks for the input. I'll let you know what I get after my first race 👍

800m Estimate

1st Lap-400m PR +3 seconds

2nd Lap- +3

Gives us 66 1st Lap, 69 2nd Lap= 2:15 potentially

Try workout 3x400 with 5 min rest @66

Same here.

I have found this calculation to be way too optimistic for most ms/hs runners. The one i see is close, add 5 sec per 400. Also too optimistic as you see from other posters.

Add another lap to your next time trial. You'll have your answer.

It is an estimate apparently based on an unusually high degree of stamina in relation to speed. We don't have any indication he possesses that.

Sounds good 😸