Whats my 800? (Can i go sub 2?)

I think you can break 2, based less on the workout than the other info you provided. It’s very unusual to see a high schooler who can run 4:17 but can’t break 2, and with a 54 split and that mile strength you should be capable.

Ok thanks. I definitely had a fitness jump because I was running 4:24 when I negative split that 2:02 then I dropped a bomb 4:17 last week. I think I could probably run 53 in a fresh open 400 as well. Should I be aiming for 1:59 or 1:57?

Go out in an even paced 58. See what you can do from there.

Best case scenario- 29, 29, 30, 29= 1:57

Worst case scenario 29,29,30,31= 1:59

Looking at your first post again, opening in 59 flat is probably as fast as you can safely handle. With somethimg like 59.2, 60.5 splits you should be able to squeak under 2 if you run smart, especially if you can draft the first 600.

This is what I was thinking, 54 and 4:17 tell me 58 to 60 400m splits won’t be unreasonably taxing, but if you open faster than 58 or run your first 100-200m too fast you may use the wrong energy source which will make your 4:17 strength less useful.

For you, I think it would be best to go out as conservative as possible, I think 58.5-60.5 would be ideal for you, as I think you could even pull off a slight negative split with your endurance to speed ratio. My first sub 2:00 was a 60-57, after a few tries in races/time trials where I let the nerves get the best of me and I ran way too hot the first 150-200m, therefor making me crawl the last 100m for 2:00-2:03 marks. One day in practice coach told me to run a 60, and as I got to the line he told me I was running an 800m and that he wanted me to start kicking on the backstretch. Running that started a huge breakthrough for me. There’s something extremely stressful and mental about breaking 2:00. Sometimes switching up to a less intense race strategy can serve to show you that you can break 2:00, even if it’s not as far under 2:00 as you’re truly capable of going.

It's very, very difficult (virtually impossible) to do 3x400 at 800m pace off 2 minutes rest.

Were your splits even? Were they more like 29/30, 30/30, 30/30 instead of 28/31, 29/31, 28/32?

I agree. THe first time I broke 2, I had done both a lot of speed and endurance work so I had a 52s 400 and a low-ish 8:10s 3k. However, I still couldn't put it together until my coach put me in a slow section of a 800: we were paced through in 58 which felt surprisingly comfortable to me, so I picked up the next 200 and last 200 even more. Splits were 29/29/28/27.x for a 1:54 and change.

For someone like him, just take away that negative splitting will work as well for the first time

Ok thanks guys I’m racing one this weekend I’ll try to go out in a smooth 57-58

Let’s think more 58-59.

If your 4x4 split is 54 we can only assume you’re running between 54.5-55 from a static start, as I was saying in my post you can make the most of your aerobic strength by going out slower. Your muscular system will fail you if you start out too close to your speed capacity and you’ll tie up too early to hold your momentum. Being conservative is key here!

Good luck man!

if this dude can't run sub 2 I don't believe in anything. 4:17 and 54 shoes 1:55-56 fitness. You're ready for a big one.

true its just that i think i could do a lot better than 54 that 54 4x4 was a month ago and i had a big jump now i think probably i could do 54.0 standing start

If you want to take a gamble go for it! Ive become an extremely reckless 800m runner and it’s a double edged sword, sometimes taking it out super hard or making a big move will reward you and sometimes it’ll really punish you. That being said, my PBs were 51.9 and 4:16 at the time I ran that negative split 1:57, and that was in a workout setting. You can do it!

Not to be corny but going through the bell lap, your belief in yourself will be the most important factor. If you come through in 57 and think “oh gosh I can’t do this again” you definitely won’t, but if you come through the bell lap thinking “I WILL MAKE THEM SUFFER FOR EVER DOUBTING ME! I AM ___, DESTROYER OF NATIONS, BEHEADER OF KINGS, AND NOW I HAVE COME TO COLLECT MY (oxygen) DEBT” you’ll be a lot better suited.

If you can really run 53, 57 is doable. Good luck soldier.

This. He has 1:56 potential but better to play it safe for this one than blow up. Just break 2:00 first and then go for broke on the next one.