How can i decrease my 800m time

please reply need help

...is this a joke? Most professional 800m runners run from 80-100, nowhere near 120 (aside from Snell, but again, I said MOST). Clearly your endurance could use some work. I'm a 1:59 runner so far this year, and my 400 best is 53.x. I'm also the same age, but I'm 5'10" and weigh 132 or so. At most you should run 50ish miles a week, but I think it's a bit too late to start ramping up mileage like crazy considering outdoor starts in <3 weeks for most states.

not 120miles in one week. 120 over the course of 4 weeks

no, don't up the mileage.

you'll want to train through most of the early season,

not tapering much at all until 1:56 is possible.

100 guys have run faster than Snell without 100 mile weeks.

This sounds like a good start. Take advice from your coach (he probably knows what you need better than anyone on here does...) and get in a reasonable base of mileage. If you don't really have any guidance, try to run some hills once a week (something like 10X45seconds) and some intervals once a week (6X800m).

alright thanks my coach is pretty clueless, but should i run the 6x800m now during the pre season and at what pace 2:25?

Since he said hills and intervals, and you gravitated to the intervals, I'd guess you could benefit from hills. Avoiding something is good sign it's a weakness.

As a Sr in HS I went low 158 open and split 155 high in a relay. Good natural speed but lacked endurance. Could run 49.x in 400m but struggled to break 430 in 1600m

That said if I was your coach here's what you can do.

First, an 800m is not an 800m. It's actually 4x200m. Whoever runs 4x200m the fastest wins. First 200m get out quick and press down the back stretch but don't run hard. It's a fine line. Float the second 200m. You should barely feel the track. You need to split 58s or 59s. 3rd 200m is critical. Maintain your pace through the turn but you need to press the back stretch. Build momentum for the final turn. If you don't feel like you're pressing the pace you're slowing down. Gut check the last 200m. It's all mental. Keep pressing through the turn and cut it loose the final 100m. Relax. If you do those things you'll break 2mins as a Jr in HS. If you break 2 early enough you could get your time in the 157s. Finally, you need your 200m splits for every 800m race. Find a teammate to help if the coach is busy with other things.

Workouts... My races really changed when I started getting up one day a week (usually Wednesday) before school and getting an easy 3 or 4 miler in. Emphasis on EASY.

Speed is important but means nothing if you don't have the endurance at the end of the race to use it. 60min easy run on Sunday required. Easy pace. Hour on your feet running. It doesn't matter how much distance you cover. Covering ground is not the point of this run. Run on gravel, dirt, grass, or track. No pavement.

Start the season 2x(1000-800-600-400) 400m jog between 1k, 800 600 and 200m jog between 6 and 4. 400m walk between set. As the season progress you can shorten the distances. By the end of the season you'll want to be 3x(400-300-200-100) with 200m jog between the 4 3 and 2. 100m jog between 2 and 1. 400m walk between sets.

Finally, race day. Early in the season you should be doubling. Always an 800m but throw in 1600m early in the season, another 800m mid season, and 400m towards the end of the season. After your final race for the day go run for 20mins easy. Shorten your cool downs to 10 mins near the end of the season.

Do whatever you need to do to qualify for your state meet. You need to experience that big meet atmosphere. Running a race to qualify for a final w/o hammering your legs. All important aspects of competition.

Get a good summer of running in. A quality CC season and before you know it your Sr. track season is right there waiting for you.

Good luck. Keep me posted on how things are going.

Thanks for the advice. At what pace should i run 2x(1000-800-600-400) workout and should i do this now in the preseason or just work on miles then at the beginning of the season (which starts on March 19)do this workout?

Also do you think 2:00 is a realistic time for me this season?

800m runner wrote:

Thanks for the advice. At what pace should i run 2x(1000-800-600-400) workout and should i do this now in the preseason or just work on miles then at the beginning of the season (which starts on March 19)do this workout?

Also do you think 2:00 is a realistic time for me this season?

If you're running .52 and .24, you should be able to run much quicker than 2:00. Work on building your strength with more quality mileage and the workout noted above is a good one. I would think you could get down to the 1:56-1:57 range at least with some dedication.

800m runner wrote:

not 120miles in one week. 120 over the course of 4 weeks

hahahaha

I agree about keeping your mileage at 30 to 50 miles per week. 30 is enough to break a 2:00 800 at this point. You should run the mile a few times for strength.

6x 400 on 3 is a good session for 800m.

800m runner wrote:

Thanks for the advice. At what pace should i run 2x(1000-800-600-400) workout and should i do this now in the preseason or just work on miles then at the beginning of the season (which starts on March 19)do this workout?

Also do you think 2:00 is a realistic time for me this season?

Pacing is a tough one. I would start out running your 1000 & 800 @ 5k pace. The 600 & 800 @ mile pace. May be slow to start but you will quickly find your groove. The point is to not hammer them early and then have nothing left at the end. You need to finish the workouts at the same pace you started. And I forgot be sure to do your regular warm up/cool down before and after.

Christ with your speed you should walk it. I've trained with guys who could not break 40 for 300m with a gun to their head who did 1:53

What training are you doing

Middle Distance Coach wrote:

800m runner wrote:

Thanks for the advice. At what pace should i run 2x(1000-800-600-400) workout and should i do this now in the preseason or just work on miles then at the beginning of the season (which starts on March 19)do this workout?

Also do you think 2:00 is a realistic time for me this season?

If you're running .52 and .24, you should be able to run much quicker than 2:00. Work on building your strength with more quality mileage and the workout noted above is a good one. I would think you could get down to the 1:56-1:57 range at least with some dedication.

Absolutely breaking 2 is realistic. That's the last time you should ever ask that question. Running is confidence. Having a plan helps build confidence. Step up to the line with a plan. Execute by hitting your splits. Evaluate your performance after and move your work outs in that direction. If you run 28, 30, 30, 35 I would have you do longer intervals and longer runs. Your speed is there but your endurance is crap. You turn that last 35 into a 29 and you just ran 157. Oversimplification but you get what I mean.

I'm serious too. I would like to hear how your mileage/workouts/races are going. Set goals, work towards them. You should get a postit, write 156 on it and slap it on your bathroom mirror. Look at it every time you're in there. Brush your teeth and just stare at that number. Visualize yourself flying down the track w/o effort. The mind is a powerful thing. Never stop believing in yourself and your abilities. You'll get there...

More pure hate?

More pure hate?

ukathleticscoach wrote:

Christ with your speed you should walk it. I've trained with guys who could not break 40 for 300m with a gun to their head who did 1:53

What training are you doing

I call b.s. on this dumb shit

Couldn't break 40? So they were 26.5 second 200 runners.... so at best they were 53.0 400 runners.. who averaged 56.5's for two 400's. Please.

BadgerMiles wrote:

I call b.s. on this dumb shit

Couldn't break 40? So they were 26.5 second 200 runners.... so at best they were 53.0 400 runners.. who averaged 56.5's for two 400's. Please.

This type of ratio is entirely possible for runners with poor speed and highly developed endurance, although they've likely maxed out their performance without improving the speed side.

Thanks I really needed to hear this from somebody. One more thing does my mile pace matter much cause i usually go at about 7:15-7:30 pace, should i try to go faster?