Running a 2:10 800m with as little training possible

...not without a tempo run of at least 3 miles.

screw the tempo run. i hit 2:05 with 3 quality speed endurance days a week (race once a week) so technically 4. and usually had 1 light day, and one long day. since you ran the 4 quick, i would focus on speed endurance since you probably have the foot speed

I agree, I really think that a tempo run is not needed.

Obviously 2:10 is not elite, but just requires a basic level of athleticism/fitness. I am trying to figure out the best way to achieve this.

I think speed endurance is what is needed most. 2:10 really isn't doesn't require too much aerobic ability....at least enough that can be gained from 8x200m and the like.

Luckily, 2:10 doesn't require a ton of speed either...granted I WAS pretty fast at 200m, I cannot break 23 seconds now, maybe not even 24.

With this said, if you have to do only 1-3 workouts, at 3 workouts a week for 2-3 months in order to break 2:10, what would you do?

I'll get back to you after I review some sessions. It also varies on where you are in season and what systems you are going to work

'and ended with a 48 400m.

So I was a solid runner, but not amazing'

Steve Ovett won gold and ran only 1 second faster over 400m. It is pathetic that your goal is 2:10

If you are not interested in training properly why ask for advice

Just do your crap training and get on with it you should still be able to do 2:10 off no training by the way if you ran 48 (lets face it you didn't)3 yrs ago and are young and not overweight

ukathleticscoach wrote:

'and ended with a 48 400m.

So I was a solid runner, but not amazing'

Steve Ovett won gold and ran only 1 second faster over 400m. It is pathetic that your goal is 2:10

If you are not interested in training properly why ask for advice

Just do your crap training and get on with it you should still be able to do 2:10 off no training by the way if you ran 48 (lets face it you didn't)3 yrs ago and are young and not overweight

He can ask whatever he wants without your permission, idiot!

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He can ask whatever he wants without your permission, idiot![/quote] -

True but I can then express my opinion which was backed up with reasoning unlike yours - is anything I said incorrect

Any 48 second runner asking for advice on running 2:10 is a liar or a jerk and you are the muppet supporting him

But he's not a 48sec 400 runner anymore, he's starting from square one.

It sounds like this specific goal is part of a larger plan epmhasizing efficiency. To achieve the 2:10 goal, it makes sense to begin by gathering information. He could do the research himself, or experiment, or go on LR to talk to folks who've already done the work for him. The latter sounds most efficient to me.

OP, what other projects do you have in the works?

Plenty of eight graders run 2:10 with no training. 50 second quarter, are you kidding, you should be able to drink three beers, jump off the couch, smoke a joint, pet the dog and go 2:10.

Sorry, 48 quarter. After you pet the dog, pull on some cowboy boots and you should still be able to do 2:10, backwards. 2:10 is no goal for a 48 runner unless they are 50 years old and ran 48 in their teens.

Seriously, jog a couple of miles a couple of times a week, run a few hundreds and do some stretches.

Plenty of eight graders run 2:10 with no training. 50 second quarter, are you kidding, you should be able to drink three beers, jump off the couch, smoke a joint, pet the dog and go 2:10.

Well, yes and no. I knew 50 second 400m sprint-type guys who probably couldn't run 2:10 on a given day.

I think one of the bigger problems for sprint-types is understanding how to run the race. Many will run it like a 400, and blow up. Talk to and knowledgeable 800m runner and do a few practice races and 2:10 should be no problem.

You're right.

Pacing is key here. For a 48 runner, jog a 65 and then grit out another 65.

An hour a week total of easy jogging and some strides is enough for a 48 runner to do this. He did post that he wanted to do as little as possible, fortunately it shouldn't take much for a 48 and 4:40 runner.

Well, yes and no. I knew 50 second 400m sprint-type guys who probably couldn't run 2:10 on a given day

They have the sense to stick to the sprints

The op never ran 48

Claims he did it in college, in his third paragraph.

Yes. I did run those times.

When I ran those times I was a lean 176. I could run a 22 second 200m, had a high vert, and was quite strong.

Now I am neither fast nor strong. Like I said I am not fat, but I haven't worked out in a long time. My weight is in the 195 range.

Keep in mind I have said that the 2:10 is just a short term goal for a short time period. I am just trying to test what will work from couch to track as quick as possible.

In two months, with just 3 workouts a week, if I could run 2:08 or so I say that is successful.

I am 25 now, and if I could run what I ran when I was 16 with just two months training than that's a success in creating a strong foundation for future training.

"Dixie" and "ukathleticscoach" please do not even bother posting anymore on this thread. I am not trying to be an elite athlete or train like an elite athlete. All I am wanting is to regain a basic level of fitness so I can feel healthy and active again. I thought about just lifting weights but I want to feel more fit and active. Like I said earlier, the goal is to this with as little time as possible, that I can always fit it into my daily routine.

Any yes I know it may sound crazy that I am struggling to run a slow time like this. But keep in mind I haven't exercised since I last competed. You'd be amazed how much beer drinking and fast food eating can slow you down in just 3 years. Also keep in mind I am trying to do this while not killing myself. I don't want this to just be like a one and done thing. I want to create a little fitness so I can just go and run this time, not just one of those drunken bets I do at night and get lucky. This is all part of a bigger plan to get fit.

Wow, 195 is way heavy. Still, 2:10 shouldn't be too hard after a few weeks of jogging. The real question is what happens then? Are you trying to get in shape for fitness or is this for a one time bet? If you are trying to get fit, jog five miles a day and do something like 10x100 a few times a week. See how it goes, and then maybe a hard three mile run once a week.

Good goal. Drop some pounds, start off with slow slow runs and after a few weeks you can do something like: jog a mile, do some strides, do a few 100s, jog another mile. Basic junior high stuff. Shouldn't be too hard on 10 miles a week for a few months. Luck to you.

Dixie wrote:

Wow, 195 is way heavy. Still, 2:10 shouldn't be too hard after a few weeks of jogging. The real question is what happens then? Are you trying to get in shape for fitness or is this for a one time bet? If you are trying to get fit, jog five miles a day and do something like 10x100 a few times a week. See how it goes, and then maybe a hard three mile run once a week.

This is not a one time bet, but my first bench mark to become fit.

and yes 195 is too heavy for me. Amazing how fast people get out of shape. I think 180, 185 would be great. I am 6'2 so 180 would be nice, as it wouldn't be heavy but also not so skinny where I have no muscle.

And I do not think jogging 5 miles a day is what is needed for fitness. Yes, i think it is nice, but my goal is to do this efficiently to become fit. 400m/800m runners, in my opinion, have the perfect amount of fitness because it requires strength, speed, and endurance. I plan on having a lifting day in this plan. Ultimately I am doing this to have a level of fitness AND athleticism.

Hell, I bet if I played pickup basketball an hour a day then I could run 2:10. Ha, but I like running, not basketball. And I want to do this in a very efficient way. I think something like 10x100m with little rest, along with 8x200m with a minute rest in between will get this done.

If you haven't caught it, I am inspired by Tim Ferriss's 4 hour body book. In the book (and it has worked for me in the past) he gains something like 30 pounds of muscle in a month or two off only 4 hours a month in the gym. I would like to be similar to this, and run 2:10 in a month or two with only 4 hours of training a month.