I want to make districts this year for the 800m. Unfortunately my 800m PR in the open 8 is only ~2:18. My PR in the 400 is 59, which apparently converts to ~2:11 in the 800. To make districts I need around a 2:10 (Top 3 of each event makes districts).
What training can I do, if any, to bring my time down, if that is even possible in such a short time frame. Thanks
uhh ok thanks :) LOL
I'm calling troll on this one. There's no way a 2:10 is good enough for districts anywhere in the USA. In my district 2:02 couldn't make it.
Of course you can. Believe!
Try to read. He said that top 3 for each event in his school makes districts. That doesn't necessarily mean a district qualifier. OP probably has top 2 guys under 2:10 and he wants to break 2:10 to be #3. At least that's what I understand from his post
Off a 59, your maximum potential is 2:08 so it's possible. I'd do a lot of short stuff to improve speed as much as possible and some hard 600's at race pace or a little better. There are other people on this board who are better with the specifics of those workouts.
If you think 2:10 can't make districts clearly you have not looked at some of the slower districts in some states. I ran in a league where 2:10 could win a league title and 4:40s was fast for a mile.
My region is pretty fast, district qualifier for the 800 is around 2:05. However I just need to be in the top 3 on my team for the 800 and so far 1st is 2:01, 2nd is 2:08, and third is 2:12. So I need to get under 2:10-ish to secure a spot for districts. I'm aiming for a varsity letter...
What are good splits to go out in? My coach says to go out hard in the first 400 but then I will die out. On my 2:18 PR I ran a 1:05 and a 1:13, but the second lap never feels much slower since I'm probably more tired. I always go out a lot faster because I try to follow the pack...
Don't you train with your team everyday?
If you are talking about extra to do after practice, every other day run 8 x 200 in 42 seconds with 100m in 30 sec jog rests. Don't do the 200s the day before your 2:10 race.
If you have a race this week, try going out between 67 and 68 and trying to pick up the pace with 200m to go. That should still allow a PR under 2:18.
For the big race, you need to go out in 64.
I do train with my team. UNfortunately my coach focuses solely on the 400m runners and the fast kids and doesn't care about me and a few other guys, which is understandable considering how slow I am. And yeah, I am talking about extra practice.
About the pacing, I start breaking down after 400-500m, and I'm guessing that's why I slow down a lot. I'm just trying to figure out why I can't run a 2:10 when people say a 59 converts to a 2:10.
It's hard for me too, because my caoch always puts me in the really slow 4x800, comprised of kids with 2:25 and 2:30. Tired me out after running it and didn't do as well on the 800m. I wish he wouldn't put me in so many events :/
Also the 8x200 in 42 seconds seems a bit slow - is that supposed to be helping my endurance? Plus shouldn't I be around 31-33 for my 200 splits? We once had a workout that was 10x200 which had to be between 31 and 35, 200m jog rest in between.
how old are you? like which grade? it just might not be in the cards man. as you get older you will gain strength. it comes with time, not just a few 30-30 or 400m repeat workouts.
probably 200m in 42 was a misprint. I suspect he meant 32. At any rate, it's unlikely you can improve so much at the end of the year. run more mileage in the summer and winter, gradually build your endurance, you'll do better in c nd track
First off let me just say I'm very below average for my age.
I know it's embarrassing, but I'm a junior, and yes I know my times are horrible for my age. My school just isn't extremely fast as we mostly focus on academics.
I started running track/xc in the first place to get in shape and to get off my butt. I started in sophomore year and ran something like 23 minutes in the 5k and 2:41 in the 800. I'm down to mid 19 in the 5k (Haven't run one in forever) and 2:18 in the 800, so I guess improvement is good. Sometimes I just want to give up on track because it seems that I'm pretty not meant for it, but knowing the time I spent on it I can't and I'd like to stay dedicated to a sport.
2:18 would definitely qualify for our girls district race. Train hard--you can do it Sister!
classic letsrun poster :D nice try though
Only if you fly to Firenze
The 42 WAS NOT a misprint. The rest is supposed to be covering 100m in 30 seconds. The total extra work is only 1.5 miles every other day because I'm sure your coach is making you do enough work, just not at all the paces you need.
I'm sure you do some 31-33 splits DURING practice more of that will NOT help. My workout is to help your endurance ON TOP OF what you are doing at practice.
I suggest this workout twice. Once this week and once 7-8 days before your race.
Warm up as if you were going to race. Then...
2x200m at 33-35 seconds with about 2 minutes recovery.
7-8 minutes walking (If you don't feel rested, take a couple more minutes.)
500m at goal 800m pace (2:10, so you'd hit 400m in 1:05)
60 seconds standing recovery
300m all out faster than 800m pace (this will be hard to do... make that very hard)
Do NOT go out faster than 33 in the 2x200m. It's not the workout. It's part of the preparation for the real workout.
Thank you for this. I will try this workout on Sunday, after a Saturday meet.