looking to run somewhere between 1:49 and 1:50. what are the perfect splits.
(right now, i could probably run a 400 in 48.5, a 600 in 1:19.0 and a mile in 4:20)
looking to run somewhere between 1:49 and 1:50. what are the perfect splits.
(right now, i could probably run a 400 in 48.5, a 600 in 1:19.0 and a mile in 4:20)
13.7, 13.7, 13.7, 13.7, 13.7, 13.7, 13.7, 13.7=27.4, 27.4, 27.4, 27.4=54.8, 54.8= 1:49.6.
i would say those would be perfect.
easy
50 1st 400
59 2nd 400
:53.5 - :54.5
chub wrote:
:53.5 - :54.5
I better clarify. :53.5 to :54.5 for your opening 400.
52 high to 53 low at the 400
41.5/67.5 - then you would be the wr holder in the 400 instead of just a 1:49 800 runner.
53.5/55.5 or 54/55. Anything under 53 will hurt you. You seem to be more of a speed guy than a strength guy, so more even splits will help you. Some guys can go out in 52 and fininsh in 57 and run 1:49, but those guys either are short changing themselves and/or have a lot of strength. Don't get caught in the trap of winning the race to 400m, no one cares what your PR for 400m en route to 800m is, so don't kill yourself. It's better to run a second or two slower the 2nd lap and have the energy to catch people than to struggle down the home stretch and not be able to respond to someone.
25 - 27 - 28 - 30
52 - 58
if you can shave off a tenth somewhere, you will be under 1:50
no offense, but i'm just curious as to what experience you have in the 800 (you know how it is on this boeard...i could be taking advice from someone who never even ran or coached the event)
i consider myself a speed guy, but i think i have decent strength.......my endurance is where i'm lacking.
with 48.5, a first lap of 53-54 for a speed guy is far enough away from your 400m pr pace to not kill you. If you are just looking to run a fast time, you need to run a fast third 200m ideally 26.5-27s. Then just run as hard as you can to the finish. I would think if you could up your endurance and get your mile time under 4:10, 1:49 should be easy for you and 1:48 on a good day. 26.5, 27, 27, 28.5 would be your ideal splits. I've run 1:50.42 in the 800m before and have a best 400m of 50.6 on a relay and a 1500m pr of 3:49. Splits were fairly even 54.5, 1:21.3 (26.8 200m) 1:50.42 (29.1 200m).
I was always trying to figure out the best opening 400m split when I was running, and tried a wide range of times (anywhere from 51 - 56). I ran 1:50.xx many times, but the three times I ran 1:49.xx my first 400m was 53.5 seconds.
I too had a 400m pr of about 48.5... so my experience might help you out.
Good luck!!
the perfect 800 wrote:
looking to run somewhere between 1:49 and 1:50. what are the perfect splits.
(right now, i could probably run a 400 in 48.5, a 600 in 1:19.0 and a mile in 4:20)
i think a lot of people who have responded to this are either not 800 meter runners or they are 800 meter runners who have not run close to sub-1:50.
i say this in part because there was a recent thread on the 800 in which a bunch of distance runners were insisting that the best strategy is to run negative splits or even splits in the 800, and when confronted with evidence of world record holders' tactics, they acknowledged that they were simply transferring their thoughts on distance races to the 800.
races that are 800 and below do not lend themselves to even splits. i can't really explain why. it's just something you have to learn by doing.
with that in mind, my advice to you is (a) if you are trying to do this on your own/by leading the race, then i would be moderately aggressive and shoot for a 52.5/53.0 first 400; (b) if you have the benefit of a rabbit or someone else leading at a reasonably sane pace, then i'd go for 52.0.
finally, the one thing that i thought far too many coaches overlooked back in my day was the breakdown of that first 400 split. there is a huge difference between running a 52.0 first quarter that breaks down to a 23 second 1st 200 and a 29 second 2nd 200 and a 52.0 that breaks down 25.5/26.5. when you get to the line for the bell lap, if you are currently running a 29 second 200 pace (or worse really because you are probably slowing down during that 2nd 200), then it is going to be real tough to turn it around and run much faster than 58 for the last 400.
so to sum up my advice: don't attempt to run even splits in terms of 400s, but don't focus so much on getting to the 400 in a certain time that you neglect to run that first 400 intelligently.
the perfect 800 wrote:
no offense, but i'm just curious as to what experience you have in the 800 (you know how it is on this boeard...i could be taking advice from someone who never even ran or coached the event)
Consistently ran 1:49-1:51 with a PR of 1:47.7. Ran sub 1:50 about 8-10 times, mostly relays. All were years ago. My experience tells me that Mtn Dew's advice was solid regardless of how fast he, I, or anyone else has run. A key is to get out the first 50-75 hard using nervous energy, ease back to a floating smooth rythmic feeling and coming through the 400 feeling ready to strike, not hanging on. Much like Mtn Dew described. Look forward to the backstretch of the second lap feeling strong and building. Good luck!
26 pt
53 pt
1:21 pt
= 1:49 pt
Coops - you race for new hampshire back in the day?
I did... seems like yesterday, but it is nearing 10 years ago
If your racing and not in the lead, it won't matter.
there are no perfect splits for a particulary time but I suppose it could be a 53 then a 55 low, that would give you a 1:48 perfect time when going for a 1:49
Just get in a mega quick field.... hang off the back and let them do the worrying about if the pace is right or not.