I run a 400 in 52.3 a 200 in 24.2 and 100 in 12.3 (wind legal for both 1 & 2) My 1600 is a 4:53 which isn't too awful yet for the 800 I run a 2:08. What do I need to incorporate into my training to drop the 800 time?
You'll likely get some responses suggesting to run it on pure hate...
Your 100, 200, and 400 are pretty consistent. There is a bit of a drop to your 800. You should be at least 6 seconds faster. What is missing depends on your training which you didn't mention. I'd guess that some interval work is needed. You need to think about your pacing and stick to it. Getting into a good race couldn't hurt.
You'll likely get some responses suggesting to run it on pure hate...
Your 100, 200, and 400 are pretty consistent. There is a bit of a drop to your 800. You should be at least 6 seconds faster. What is missing depends on your training which you didn't mention. I'd guess that some interval work is needed. You need to think about your pacing and stick to it. Getting into a good race couldn't hurt.
I run a 400 in 52.3 a 200 in 24.2 and 100 in 12.3 (wind legal for both 1 & 2) My 1600 is a 4:53 which isn't too awful yet for the 800 I run a 2:08. What do I need to incorporate into my training to drop the 800 time?
The mile is solid but it is a weak spot.
If you can work it down to 4:40 while maintaining 52 second 400m speed you’ll be in breaking 2:00 territory, your maximum 800m potential without improving speed sits around 1:54 so I’d definitely start working on endurance a bit more. As more of a speed guy you should have 1 day per week where you are doing a workout at mile pace to 5k pace to get there.
The good news is that it’s easier to make endurance gains than it is speed gains, most peoples limiting factor in the 800m is that they don’t have fast enough legs for it so you’re in a good place to improve.
This post was edited 19 seconds after it was posted.
If 24.2 is your 200 then your 100 is faster than 12.3 lol
Some people struggle with start speed, especially people geared more towards middle distance which OP might be, the 200 to 400 conversion says there’s good speed endurance there. I’ve broken 23 in repeats and 11 with a running start but I don’t think I could run faster than 11.5-11.6 in an FAT race.
Short reps with short rest like 100m on/100m float. 200s with 30 second rest, 400s on a 2 minute rotation ( for example if you complete in 1:15, rest for 45 seconds), long and short hill reps.
Any specific suggestions on what I should do? (workouts)
As far as endurance work goes, I find these most manageable for 400/800 guys (which you may end up being)
8x400m at roughly mile effort, this is done off of 2:00 standing rest, 200m walking rest, or 400m jogging rest (slow, somewhere between 9:00-11:00 per mile pace), perfect execution of this session would look like 1:14-1:15 for the first rep and 1:08-1:10 by the final rep for you, if you are still working on getting solid endurance legs under you, double your rest interval after rep 4 to recoup a bit.
12x400m at 3k-5k effort, 1:00 rest, or 200m jog after reps, 2:30-3:00 or 400m jog after every 4th rep, once you get fitter, every 6th rep, and when you’re feeling very fit do the whole workout without extra rest. I think the proper pace for you right now would be 1:20 give or take 2 seconds.
5-4-3-2-1 fartlek, I like to do this on the treadmill to really control pace but it can totally be done on the roads or on a track or even a grass field, you take the next rep length for recovery, so 5:00 hard, 4:00 easy, 4:00 hard and so on, you can either try to get faster each rep or hold the same pace, but if you are losing pace rep to rep you are going too hard, you’ll probably land somewhere between 3k-5k pace for this workout, I think 5:35-5:45 pace would be a good goal for you to start out with, for me, the 4:00 rep is usually the most difficult. This is a staple workout for BYUs 800/1500/mile guys, and they have a massively good middle distance program as i’m sure you’ve heard.
5-6x800m @Vo2Max effort, 2:30 recovery. This is the hardest workout on the list and you should probably only do it once every 3-4 weeks, you probably want to aim for 2:40-2:42 splits the first time you do this workout, and be aiming to be breaking 2:30 by the end of your season, again, this workout is really hard. You should be thinking “how on earth am I gonna finish this workout?” by the end of the second or third rep.
Also for your easy runs, try to add an extra mile here and there, an extra 5-15 minutes of running a day won’t really tire you out but it’ll really add up over time as far as fitness goes.
Good luck!
This post was edited 9 minutes after it was posted.
I run a 400 in 52.3 a 200 in 24.2 and 100 in 12.3 (wind legal for both 1 & 2) My 1600 is a 4:53 which isn't too awful yet for the 800 I run a 2:08. What do I need to incorporate into my training to drop the 800 time?
The mile is solid but it is a weak spot.
If you can work it down to 4:40 while maintaining 52 second 400m speed you’ll be in breaking 2:00 territory, your maximum 800m potential without improving speed sits around 1:54 so I’d definitely start working on endurance a bit more. As more of a speed guy you should have 1 day per week where you are doing a workout at mile pace to 5k pace to get there.
The good news is that it’s easier to make endurance gains than it is speed gains, most peoples limiting factor in the 800m is that they don’t have fast enough legs for it so you’re in a good place to improve.
There are limits to increasing strength, as well. 52/4:53 is a strong indication that OP is not a slow-twitch runner that can obtain big gains in endurance.
Hey man, I don't know if doing that would actually help me. I get lactic super quick not sure why, I don't get out of breath its more that my form falls apart the second I get lactic and I start running 5:30 pace. Do you know any workouts that could help me not get lactic?