I coach a girl who has PR’s of 2:22, 4:52 (1500), and 10:44 (3k). More of a true distance kid than mid distance and is currently stronger than faster.
I’m not that familiar with the 800 what is the best strategy for a fast 800? I tend to preach negative splits and am a little conservative with the long races, does this work well for an 800?
Thanks.
I think a good way to approach the 800m is to go out 2 seconds faster for the first lap then your second . For example, if you want her to run 2:18 I would tell her to run the first lap in 68 and try to come back in 70 for the second lap. If you want her to run 2:20 tell her to go out in 69 in the first lap and 71 in the second.
Assuming the field is competitive, and she's in a bit over her head, her best bet is to run from the back off the break, and start moving up at 300-350m. If she finds her race by 550m, she can wait until the last 100m to pass a couple more. She can just watch to see who is moving after 550m, and go if she can. You have to count on a couple of 400/800 types to fade a bit at the end if the opening 200m is quick. And remind her she can pass on either side down the final straight. That is a good way of communicating your faith in her ability and heart.