Sub-2:00 800m Training

go run some longer runs dude, if all you are looking for is sub 2 it wont take long at all if you just run some 10 milers on sundays with a 202 already in the bag

Yeah, alright, I'll see what I can do. The thing is motivation, partly, I do fine until I hit a huge hill on mile six, and though I gut that out my pace starts to falter and sinks to almost 8:00, and I'm dead mentally.

Also, when it's extremely windy or snowing, I have a hard time getting out to run. I can run in the rain and the cold, no matter how much, but when it's windy or snowing outside I lose motivation.

How do I get past the block?

when you start to lose motivation out on a run...picture yourself on the back-stretch of the 2nd lap on your 800...focus past the pain!!! you can do it!

i wish it would snow where i live! the temperature lingers just above freezing all winter and it rains at least four days a week. i've given up. say what you will, but i just couldnt take any more getting soaked every day when it's 35 out. you should be happy with your dry snowy conditions.

are you trying to hold 7:30 the whole way, up the hill etc? Run by perceived effort and don't be afraid to leave the watch at home sometimes and don't be so fixated on pace itself, find some new courses so you're not tempted to judge every run by all the familiar markers.

I like McMillan's article on submax tempo runs in the Jan/Feb issue of running times...may also be a good fit for you..

I lacked speed but didn't come close to running 10 miles (6 was a long one) when going under 2:00, we did do a decent amount of plyos/weight work for strength

If you can not run three miles under 16:10 no way. How old are you this year?

"Run by perceived effort and don't be afraid to leave the watch at home sometimes and don't be so fixated on pace itself, find some new courses so you're not tempted to judge every run by all the familiar markers."

That really seemed to click, I'll see if I can find some new trails, thanks!

I like a lot of this stuff, I'll give it a shot.

To the last guy, I have a 3-mile XC PR of 17:36, which isn't anywhere near 16:10, and I'm 17 years old. I've felt better before on faster runs than I am now, but I've always struggled with runs above seven miles and keeping a consistent training schedule.

Hope that's a little better background.

Sam01 wrote:

To the last guy, I have a 3-mile XC PR of 17:36, which isn't anywhere near 16:10, and I'm 17 years old. I've felt better before on faster runs than I am now, but I've always struggled with runs above seven miles and keeping a consistent training schedule.

Hope that's a little better background.

Dude, when I ran 158 junior year, my 5K pr was around 1745. I had a little better speed than you, but for the most part right on. You can definitely go under 2 with continuous work.

Do some cruise intervals. like 8-10 x 800m in 3:00 with 1:00 recoveries. That will get you strong aerobically. But keep up the 10-milers at 7:30 pace, those are important too.

Sam01 wrote:

Also, how should I stay motivated for longer, more frequent runs...?

As always, base training means doing what is "basic"--what is fundamental--for *you* and not for a particular event.

I'm not saying that you shouldn't make more mileage and longer individual runs a *part* of your base work, but they perhaps should not be your major emphasis. (If you have to fight to stay motivated for them, then they're probably not the best thing for you NOW. As the weeks pass, you may find your likes/dislikes shift.)

Instead, listen to your body. Don't try to push pace *and* mileage--if you're running a ten-miler, keep it at that comfortable, non-bonking pace. And look at the kind of session you enjoy: running moderate mileage at changing speeds. Sounds like the definition of fartlek, and that should probably be a major part of your base training.

I would guess that you're more on the speed/strength side of the 800. (Do you do any strength work, I wonder?) I've coached multiple guys under two; one ran as much as 90 miles a week, another rarely hit 20. It's a question of playing to your strengths and building up--but very gradually--your weaknesses.

Sorry to sound like a broken record, but: Different things work for different people. Nothing works for everybody; practically anything works for *somebody*. Use your enthusiasm/boredom as a guide, and at this time of year do stuff that prompts more of the former than of the latter.

BTW, it's probably a good thing that you can't run seven days a week now. If you can do something else that you enjoy (I dunno--basketball? badminton?), on the "off" day(s), that's great; if they're true days off, with little or no physical activity, then maybe you could get in a couple sessions the day before--but you still could probably benefit by making one of them something other than running.

Anyway, good luck. You've already run a 2:02, and you're young--a year of growth is worth two years of coaching. You should get under 2:00 before the end of the season, no problem. I envy you!

"Dude, when I ran 158 junior year, my 5K pr was around 1745. I had a little better speed than you, but for the most part right on. You can definitely go under 2 with continuous work."

Excellent! I have to say my speed's a little strange, I don't have much sprinting speed, but I can hold a higher-end speed for longer than most of my teammates.

But lease, yeah, thanks. I realize the most important thing right now is to keep liking running, and I really want to avoid a mental burnout, so I'll try and change it up a bit and stay focused. I tried my first fartlek of the season today, actually, ten sets of 1 minute on 1 minute off, and while it got tough on the hills (something else I'm struggling with) I really had fun with it.

goftor wrote:

If you can not run three miles under 16:10 no way. How old are you this year?

HAHAHAHAHHAHAHAHAHAHHAHAHAHHA

HAHAHAHAHAHAHAHHAHAHAHAHAH

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HAHAHAHAHAHAHHAHAHAHAHAHA

HAHAHAHAHAHAHAHAHAHAHA

are you an idiot?

i think my best three mile time is around 16:30

800m -- 1:53.90 Outdoor FAT

you sir, are retarded to think he cant break two

goftor wrote:

If you can not run three miles under 16:10 no way. How old are you this year?

HAHAHAHAHHAHAHAHAHAHHAHAHAHHA

HAHAHAHAHAHAHAHHAHAHAHAHAH

H

HAHAHAHAHAHAHHAHAHAHAHAHA

HAHAHAHAHAHAHAHAHAHAHA

are you an idiot?

i think my best three mile time is around 16:30

800m -- 1:53.90 Outdoor FAT

you sir, are retarded to think he cant break two

didn't mean to post the first one under that name, that name was for a thread people were bashing on galen rupp for, i wasn't calling people pansies

Biggest mistake i made in HS was not enough base mileage, found that out in college. My coach was in the Olympic 800 final so he knew what he was doing. I couldn't believe how slow some of our long runs were, but then when track season came around my legs were really fresh. Honestly i could not believe how much faster i became from "easy" mileage until i got to a meet and destroyed some of my PR's.

Don't let anyone tell you you can't break 2 from your 3 mile time etc, at 2:02 just a little different mindset would get you under. In high school we had guys drop from 2:10 at the start of the season to sub 2, so its not a big deal and those were guys with 56-57 second "speed". counting frosh we had i think 8 or 9 guys under 2.

You'll get there, run, keep having fun and don't worry.

it helps to be well-rested, before racing.

i'd suggest doing the following 2 workouts (on different weeks) at race pace in the next month or so.

1. 6x200 @ 29 w/45 seconds rest

2. 4x400 @ 60 w/2 min rest

focus on being relaxed and getting in a rhythm.

i ran 2:03 in HS and 1:50 in college, so i like to think i have a little bit of credibility.

Sam01, post some updates when you race. I've got nearly the same PR's and am trying to do the same thing you are this season. I think we have good speed but a terrible relationship between short and long distances.

Trying to go from 30mi/week to 60mi/week with a lot of easy mileage. Any chance you've checked your heart rate on those 7:30 pace runs? Mine was at 95% of max so I've backed off to 75% of max and 8:30 pace for now. Keep us updated.

I haven't been able to increase my mileage much, 'cause our coach won't have it, but I've been feeling a lot more motivated lately and my workouts are starting to shape up!

I've been on a 7-day training split, slightly longer run on sunday, semi-tough workout on monday, easy Tuesday + weights, LT intervals or hilly mileage run on Wednesday, easy Thursday + weights, workout Friday, easy Saturday. It adds up to about 30-35 mpw. I think just staying in my comfort zone has really kept me a lot more enthusiastic than I was before.

Google! haha that's some awesome improvement, but the second workout seems too tough! I'm not sure I can run 4 60's with 2 minute rest, but I'll try it and see how it works out. It'll be a huge confidence booster if I can pull it off.

For speed reference now, we had 10 300's last Friday w/ 100 walk rest, all in 47-48, last in 41.

The same boat, I haven't checked my heart rate or anything, but 7:30 has been feeling great the last week or so! I have my first race this Friday, a 1600, with an 800 next Thursday, I'll let you know how it goes.

good luck my man this week can either make u or break you!