800m training

2:10

I'm thinking it has to be faster than that. About 6 or 7 weeks ago I ran a full 800m for time in 2:09.9 and came through in 62-first 400m then 67-second 400m.

Maybe 2.05, not much faster.

Actually Dave Wottle is probably more accurate as the most damage is done the last 200m especially if you slowed to a 34 after 400m in the 600m

consider that the last 200m of your 800 could easily take you 38 seconds and you will see how accurate the 2:10 looks

Time trial is a time trial, in race you can do atútomically better.

atútomically=automatically :)

if 2:10 is where I'm at now there is something wrong, because in the last 6 to 7 weeks since I last ran an 800m I've trained very hard. I also agree that in a race the time will be faster. Also, I don't really know why but the last 200m of the time trial for the 600m I felt that I could have held that for a full 400m but just not have really gone any faster. So yes I did slow quite a bit the last 200m but I wasn't hurting at all though like I would be in a race.

maybe you just had a bad tt. 1:31 with a massive slowdown is closer to 2:10 than 2:05, imo. although, if you want a positive, some people just aren't good time trialists and do much better in races. my personal tt expectations were always very low because i knew whatever i ran in a solo 6 id just about maintain for an 8

34 last 200m does not bode well. I say 2:06 at best.

I did 1:31.9 flat out t/t then 2:05.1, and the race was on a very windy day.

Everyone is different though, I was more of a distance runner, what's you 400m pr?

From you last 200m is sounds like you are running out of steam a bit. But as you train more and develop this will improve

bryxcrunner wrote:

if 2:10 is where I'm at now there is something wrong, because in the last 6 to 7 weeks since I last ran an 800m I've trained very hard. I also agree that in a race the time will be faster. Also, I don't really know why but the last 200m of the time trial for the 600m I felt that I could have held that for a full 400m but just not have really gone any faster. So yes I did slow quite a bit the last 200m but I wasn't hurting at all though like I would be in a race.

You say you've been training hard. Perhaps you are fatigued. Your times will get worse at first if you add more hard training. If you train too hard you burn out. But, if you've been training just hard enough, your times may temporarily get worse but then will get better--especially after you ease up a bit. It's a fine balancing act.

Did you add more intensity or more mileage or both?

Whenever I would add more mileage, I would at first get that feeling that you described: where you could hold a certain pace but just not get the legs to go faster.

My 400 pr is 54 and I feel like I could just about get that now all out

I have been training hard but I don't think too hard. I added more mileage 5 weeks ago and just started to take it down significantly last week but I haven't added any race specific interval workouts yet.

This is what the last 2 weeks have looked like for me

M-45min run

T-6-5-4-3-2 min fartlek with 60sec easy running between hard intervals

W 45min run

TR-8-150s with 90sec recovery

F-1600 (5:16) 3min rec 1200m (3:50) 2min rec 800m (2:24) 1min rec 600m (1:42) 30sec. rec 400m (62)

S-60min run

Sn-60min run

This week

M-6-5-4-3-2 min fartlek with 60sec easy running between hard intervals

T-45min run

W-8-150s with 90sec. rec

TR off

F-45min run

S-600m time trial

Sn-60min run

I hope that helps

Right now if you sent out in 62/63 you could probably do 2:05 to 2:08.

Off that 54 pr though with the right training you will go sub 2

Off to bed but will post 800m training sessions up specifically geared to breaking 2 tomorrow - bear in mind its not going to happen overnight but you will get there

It sounds like your not quite an 800 runner... that is more mileage than we do at my college and we run 150-2flat...

60 cent wrote:

It sounds like your not quite an 800 runner... that is more mileage than we do at my college and we run 150-2flat...

That may be true and your college may be very successful at developing 800m runners but the beauty of the 800 is that there is more than one way to skin a cat.

800 Specific Training. Goal Sub 2: Intermediate Goal 2:02-2:06.

Times to aim for are all times which you are going to go for after several weeks or longer of doing these interval sessions (you wll be slower at 1st)

1)Strength endurance Build period:

6 x 400m. 60 seconds recovery. Aim 60/62 seconds

10 x 200m. 30 second recovery. Aim 30/32 secs

4 x 600m. 90 second recovery. This is the tough one and you will really struggle at 1st. Aim 1:36-1:40

2)Speed Endurance: Mid Period

2 x (5 x 200m)30 secs recovery. 3 min between sets. Aim for 29 secs

3 x (2 x 400m) 45 sec recovery. 5 min recovery between sets. Start with only 2 sets. Aim 59 seconds

3) Speed - Getting Ready to race:

6 x 200m. 2 Min recovery. Aim 27 seconds

4 x 400m. 5 mins recovery. Aim 57 seconds

3 x 600m. 6 mins recovery. Again the tough one. Start with whatever you can do them in. Aim for eventually dipping 1:30 in each one. This is what you are working for over a full year period or however long it take

Mix and match the 3 types of work still including all 3 types once you have done 1)

Dont foget it can take months and months to get to the times above - but if you are feeling good don't waste good runnning but keep the reps times consistent over each session

With time and that 54 speed you can hammer that 2 minute barrier, but set pr's as intermediate goals. Never be dissapointed with a pr

You are building a good base with your endurance trianing now, but you need a link between that slower pace and your 54 second speed to build the speed endurance to run the middle distances

good post

Those seem like very good workouts and I will integrate them into my training starting next week. As for the mileage, I've actually cut it down quite a bit from the previous weeks. Before that 2 weeks I was doing a 60min run 5 to 6 days out of the week, sometimes running 2 a days with a 45min run after that and doing a session of 8-150s once a week to start sharpening my speed. I feel like I could already just about run the times you gave for those workouts.

I do have a few questions though

1. Is 10-400s in 67-68 with a 60sec rec a good workout for the 8? This is a workout I ran a couple months ago training for 5ks and was able to average 68s but had little effect on improving my 5k time. Although I did run more than 20sec faster than any other race my last race this year

2. Do I need to cut some of my distance runs and replace them win the interval workouts? I'm also training for the mile

3. When I do my 150s I usually average 19s and always feel like I haven't reached top speed. Is it normal to not be hitting top speed for a 150 cause I thought you were suppssed to be able?