ready to run sub2?

1x800 in 1:59.99, full rest.

When you are in a 2:03/2:04 race that goes through in 59ish and you can tell that everyone is slowing down after the first lap and it feels easy, you are ready to go sub 2:00 in a good race.

wow, that same sense of easiness went through my head after my 800 race this past weekend. the leaders went through at 59 and i came through at 61 jogging is what it felt like so i started to pick it up and made it up to 2nd place guy but due to a plaguing lower back problem i couldnt get my legs to keep going. they werent even tired. i've just got a lower back problem right now. what kind of workouts could you complete?

The 800 is a strange race for me, but I train more for the 1600 and 3200. It takes a long time to knock off the seconds, and sometimes a improvements can come in 2 second intervals or more, even when down in the 2:00 area.

You should be able to go sub 2:00 if you've run 2:03 or faster. Try going out in 57-58. You will probably die a ittle and not run sub 2:00, but it will help a lot the next time around. 60s 400 pace should be in your comfort zone. As far as workouts go, just try doing 300s and 400s at 60s pace. 200s are good for speed and economy, but I don't think they teach you how to maintain the pace. I would suggest something like 28 high, 58 high, 1:30 low, 1:59 high, but it depends on your kick.

I never did much 800m specific training, but mostly used 800m races to get better. Last year I went 2:02, 2:00, 1:58relay, 1:58 open, 1:56 open. The biggest difference I noticed was how the first lap felt. In the 2:02 and 2:00, 59/60 felt tough. In the 1:56 I came through in 56 high and it didn't feel too terribly bad. It's all about the first lap.

It all depends on how fast you can push the 3rd 200m. Anyone can go out in a 59 and then run the last 400 in 67.

By anyone I mean anyone that is in about 2:03-2:04 shape. Run the first 400 comfortably in about 58, then push the 2nd 200 because although it will feel like you are going faster, you will just be maintaining the pace. The last 200 should be fast because there will be people around you, assuming you are in a race with seed times between 1:57-2:05.

It all depends on the 3rd 200m.

the 3rd 200m, just after you hit the 400m, is where everyone slows down and it kills your time. If you can make a conscious effort to push that 3rd 200m, the last 200m will take care of itself. I was stuck at 2:01 for 3 meets in a row, until my coach told me of the above mindset. It worked and I ran 1:59.2 that next week. I went thru the 400m in 59 flat, pushed that 3rd 200m while others were slowing down and came home with a big pr.

200, 400, 200, 200 all w/ 30s recovery. If you can do the intervals in under 2:30 total time, you're golden.

And everyone's right--get out in 58, push the 3rd 200, and then focus on form (good arm swing w/ elbows back and up), not tightening up up top, and short strides w/ quick turnover for the last 200.

ok, 'preciate it guys. this helped a lot. i'll remember about that 3rd 200

16x200 30.5 or better with 200m jog rest

A fast 800 is a matter of consistent rhythm. The first lap should start quick the first 50m, then get into your race rhythm, and don't be drawn in by those who are still in sprint mode.

In a tightly seeded race, you will need to deal with traffic at the 400-500 segment. Most runners slow down unconsciously as they listen for the 400 split- this is the time to make a decided, but not overly dramatic move to get position going into the third turn. A this point everyone is usually slowing, some rather dramatically. Of course you want to hug the rail if possible, but BE SURE that you are in postion to swing a bit wide to pass immediately coming off the turn at about 450m. This way you can "get the jump" into the backstretch, which is where you will gain those precious seconds and positioning for the final kick. In the final 150 make sure you stay up on your toes and push forcefully with your arm backswing. This is where a couple of 400 sharpening races/relay legs in weeks prior will help you get the power you need without tying up unnecessarily.

If the race is crowded, going wide at any point may be your only viable option for mainting your rhythm, which is the key to a fast 800. There are many world-class race videos now available (racingsnail,joffroirunning). Watch them and learn.

What is your age.

At 400 get 1 of your teammates to hand u a relay baton.

19

What type of 400 meter time is a solid indicator of going under 2 minutes (assuming the runner is primarily distance based)

I just recently ran a 53.3 in a time trial and was wondering what kind of 800 time I might hope for this coming weekend in the 4x800... thanks for any help

Depending on your leg speed I would try negative splits. If you are more of a 400 m guy i would go out at 60 and come back in 59. If you are more strenght oriented leaning towards the mile i would go out in 58 and then try to maintain and not slow down to much. very helpful if you could have someone do the pacing duties through 500 to 600 meters. good luck!!

10X300 in 50/53(3k pace) with 1:10 Rest. 9 min jog run a 55 400.At age 41 my jan mon workout 10x300 at 50 sec. Rest 10 min run 54 400m. sat a 1:24.0 600tt.

You don\'t need much speed to run under 2. My 400 PR is 56 and I have run 2:01.

A 1:55.0 are faster it depends on the Training.How old are you.

one workout I remember that let me know I was ready to go sub 2:00 was:

1 x 600 in 1:27 (29,29,29), 200 walk recovery then 3 x 200 @ 27-28 w 90 seconds recovery

I went 1:58.8 in my next race.