How should I run the 800?

If you’re a 5:01 1600 runner, you should be able to
theoretically hit around 2:16 for your 8. The 800 is one of the only races
where intentionally positive splitting often leads to your fastest times. I
usually recommend thinking about the 800 in 2 ways, overlapping the 2 into a
composite strategy:

1) Approach it in sections of 300, 300, 200 (alternatively you
could think of it as 200, 300, 300, but I prefer the other approach). First 300
is about getting out quickly, but conserving as much energy as possible. Try to
focus on your form and breathing and going “just fast enough” to stay on your
target pace for the first 300 without overdoing it. When you hit the home
stretch on lap 1, starting the 2nd 300 section, then focus on the next 300
being very aggressive. Start moving up* and pushing hard, being willing to be
just over that edge of too much discomfort (you should hit that point of discomfort
earlier than you think you should if you want a fast 800 time). Last 200, the
thought process is “am I willing to suffer for 30 more seconds to get a PR?” The
answer should be yes, so answer the bell and make it happen. If you can’t, that’s
good information for you and your coach to use to improve your training for the
800.
* I say move up, but be mindful of wind direction; you don’t
want to do all the hard work into the wind for your competitors if there’s a
strong wind.

2) Second approach is thinking about each lap’s split. If
you’re going for a 2:16, run the first lap in 66 or 66.5. Second lap should be
around 69 or 69.5 if you use the approach outlined above. I like runners to
overlay these 2 approaches for their race strategy.

Most importantly, use this as an opportunity to experiment
to find where your upper limits are. If you try to execute the strategy above
and you can’t hold on for a 2:16 after running a 66 first lap, then you and
your coach can use that information to adjust your training and get you in
better 800-shape. Have fun experimenting with it, be willing to be bold and accept
some less than stellar race results, and you can really dial in on a good 800
for future races. Good luck with it and let us know how you did!

Are you running for time or place? since it’s a race, you should focus on tactics with pace being important but secondary.

i tell kids not to go out too hard, but don’t lose touch with 3rd or 4th place runners. Hang behind them until the last 200, then go but not all out until 10m after the last turn.

Too many runners go all out when they come off the turn and tie up before the all important last 10-20m.

Time also is important, but I think you should negative splits, like 68, 64.

Bump

For a developing male runner who has not yet run sub-2:10, I'd suggest running the 800 like a short, quick mile. This means settling into a steady pace for 600m and then pushing hard for a 200m kick. For example OP, based on your 200m repeats and your 6 x 400m workout, if you run something like 34-34-34-31 (68-65 negative split 2:13) then with improving aerobic fitness you can go for 33-33-33-31 (66-64 negative split 2:10).

The actual race may not be so perfectly even thru 600m, but when you can run the first lap in 65 and kick home for a negative split 800m, then imho it is time to start going for a harder-effort positive split, where for example you go out in what feels like a controlled smooth quick pace of say 62 sec, push thru the next 200m in an effort to maintain pace, and then all-out effort to kick home. When running 800m like this, the harder effort 2nd 400m will actually end up slower than the opening 400. So going out in 62 may result in a 65 or 66 2nd lap for a 2:07-2:09 positive split.

From there, with improving fitness, you are able to go out a bit faster in the first 400, say 60 sec, and your 2nd 400 ends up being 62-64-ish for a 2:02-2:04 and you are ready to train for sub-2.