My first 800. Tips?

To do-Get Angry, pure hate angry

Not to do- Slow down until you finish

But seriously. Dont get caught up in the front. Depending on your shape and the other racers, hang on someones shoulder and wait until you see an opening. Then you just baller your way to the finish

Thanks! How about splits? Should I go for positive, negative, even?

Go out in about 4-5 second slower than your 400 PR.

Look to negative split.

Don't start your kick before 150m

You will feel boxed, but it always opens up in the last 100

Newbiee wrote:

I'm running my first 800m this upcoming week. Any advice on what to do, and what -not- to do?

In no order--

1) Don't go out too fast.

2) Don't speed up or slow down dramatically in the first 600.

3) Don't run wide any more than needed.

taste in music wrote:

Look to negative split.

What???

All well-run 800's are positive split. Of the last 29 world records, all but two were positive-split. The few even-splitters generally use the tactic in slower races like championships. Unless you're intentionally not going to go as fast as possible, run a positive split.

5 seconds slower than 400 is about right. Even better, multiply your 400 by 2.2 to set a realistic 800 goal, then divide that by 2.07 to get your first lap pace.

Example, 60 second 400 x2.2 = 132 second 800 (2:12)

132/2.08 = 63.4 (and then 68.6 for the 2nd)

No kidding. Please name a fast 800 that was negatively split...

Yeah, OP, you're not going to negative split an 800. Just stay relaxed and don't fall back too far the first 500. Start opening up on the back stretch (500-600) and from 600 on let it rip. By that point you'll have a piano on your back, but let it rip as much as you can. If you go out too fast, you'll pay for it the last 300 and end up walking across the line.

Negative splits for the 800 are stupid:

Run the first 400 hard.

Then prepare to hurt like hell on the backstretch of lap #2.

Then give it all you've got left for the last 150 meters.

Amen.

Shiprook wrote:

Negative splits for the 800 are stupid:

Run the first 400 hard.

Then prepare to hurt like hell on the backstretch of lap #2.

Then give it all you've got left for the last 150 meters.

Amen.

.

That sounds right! I'm going to take on the 800 this weekend too. But tell me why! Somebody please take me out of it!!

I've been doing road races most of the last 30 years. But I love and fear the 800. All my best were negative splits.

subfive wrote:

Shiprook wrote:

Negative splits for the 800 are stupid:

Run the first 400 hard.

Then prepare to hurt like hell on the backstretch of lap #2.

Then give it all you've got left for the last 150 meters.

Amen.

.

That sounds right! I'm going to take on the 800 this weekend too. But tell me why! Somebody please take me out of it!!

I've been doing road races most of the last 30 years. But I love and fear the 800. All my best were negative splits.

Nooooo, I meant positive splits....

Get out fast for positioning in the top 2 or three. Try to conciously pick up the pace at 400m to go, 300m to go, 200m to go, and all you have last 100m. If you don't you will slow down more than you would have without these efforts. All the best.

Run it like this, except for slower:

http://www.youtube.com/watch?feature=player_detailpage&v=YKEOjWEzVGs#t=190s

"The Makloufi" can work. Stay in a decent position then go for broke at 500m and hold on as best you can.

OP,

This is your first 800 but what have you raced in the past? Are you a 400m or a 1600m runner?

)*&Y HP^$R wrote:

OP,

This is your first 800 but what have you raced in the past? Are you a 400m or a 1600m runner?

I'm a 4/8 runner, but this is my first year running the 4, too. My only races before this were 100m sprints two years ago and 5k's this previous XC season.

I'm assuming that your in high school and in that case no matter what you are going to go out to fast pace is something you have to learn and its really easy to feel like your in better shape than you think on that first 400. My first 800 I split 57 then 77 for a 2:14. Pace is just something you have to learn through doing it. My last race of that season a spilt 60/63 for a 2:03. You defanitly are going to have a faster first lap if you are running it right though

Do go out too hard. Be fast and relaxed. What are your goals for the race? Report back and tell us how it goes.