What should I shoot for in the 800

Indoor starts in a little less than 2 weeks for me. My best 800 last year was a 4x800 split of 1:56.8 75 minutes after a 1200 leg on a DMR in 3:10-3:11. I won/led both races when I handed off the baton/finished the race.

I would say any where from 1:54 to 1:56, possibly 1:53 at end of season if you run your butt off.

Good luck!

You should do an 800m time trial. That would give you a good idea of what you can run for the 800 now.

Telling us your age, over all training history and other PRs would help us guess.

I do not think 300m repeat times with a long rest are really indicative of your performance at 800m. Running race pace(45 for 300m) with 30 seconds rest

Repeats till failure is another metric you might use.

400m @60 sec with 60 second rest repeat till failure. You should be able to get in at least four if you are in 2 flat shape.

2 flat

when I run 5x300 with 1:30 rest and hit 44s I'm in about 1:58-57 shape

Former 800 Runner wrote:

Thank you everyone for the input.

I was also wondering of some other good workouts that would indicate a sub 2 min 800

Don't focus so much on what you are running for 800 right NOW. I am assuming you are a junior now, or maybe a senior. It looks to me like you might have some 400-speed that you didn't know you had.

This happens to a lot of juniors for some reason, and it usually happens just like it did to you.

If you have this yr and NEXT, you may have the talent to run 2:00/4:30 this year and 1:56/4:20 the next. OR you may be better suited to the 1600/3200 and running the 800 in the 4x800mR ... time will tell.

I would focus on training for Jan/Feb/Mar until outdoor really starts. Run the meets to qualify for Indoor State, and shoot for the stars, but not at the expense of outdoors.

I would do something like this:

M: 4-7 miles easy; 5-10 x 100-200m @ 400m pace (full rest) these are not intervals, but sprints; weights

T: 4-10 miles HARD (for a 4:39 guy this should be 5:45-6:00 pace)

W: 4-7 miles easy; weights

Th: :45-1 hr fartlek (5-15 wu; :30-45 fartlek; 5-15 min cd) Could be 30x30 secs hard/:30 easy. Or 15x60secs hard/:60 easy, 8x2:00 hard..., 1:00/2:00/3:00/4:00/3:00/2:00/1:00 ... you get the picture.

One of my favorites was: warm-up for 5 min;then 3:00 HARD/3:00 at 6:00 pace for 25-30 min; 5 min slower.

F: day off or some other sport you find fun. swimming, mtb'ing, skating, XC skiing, basketball, whatever. + weights.

Sa: 4-10 miles HARD (for a 4:39 guy this should be 5:45-6:00 pace) or indoor track race (800-1600-3200) or Training race on the road (2-10 miles).

Su: 8-15 miles easy (depends on how much mileage you do)

This is 30-60 mpw. How much you do depends on what you are used to so far, and what kind of physiology you have.

Your Tuesday and Saturday hard runs are way too fast for a 4.39 runner, use your head. What do you think these will accomplish?

Barakus Obama wrote:

Your Tuesday and Saturday hard runs are way too fast for a 4.39 runner, use your head. What do you think these will accomplish?

Agree 100%. 14-flat has no clue. that pace is likely faster than 10m race pace for a 4:39 guy and he wants him to do 2 4-10mi runs at that pace per week. nuts.