what to go for splits in 800m race? (Sub-2 guys only please!)

59

haha no kidding, but do I go out in like 55.xx and try to get like 60-63 coming back in?

When I first broke 2 (as a junior, I'm a senior now) I went 59, 59.6 for a 1:58.6. My 400 PR at the time was 53.1 as well. I basically stayed relaxed but fast the first 400, maintained the curve, then all-out sprinted the last 300. That probably wasn't ideal pacing though, usually in an 800 you'll want to go out a few seconds faster than target pace the first lap.

Surprising that 1:58 is anyone's school record, that's not even enough to qualify for the state meet where I live.

Lol yeah, we are kind of the laughingstock in our conference since we are a small school in IA (2A), with our records being like 4:31 for 1600 and 9:45 in the 3200. Weak af but thanks a lot for your input on how you ran your 800! Really.

PR ran 57.X, 59.X for 1:57 mid.

Only other sub 2 went 59 flat 59 high for 1:59 high.

Also once ran a tactical 800 that went 63, 58. That was a fun one.

I have a pacing question myself. I'm wondering what's the best way to break my own marathon world record which is currently at 2:02:57. I'm not sure if even splits or negative splits are the way to go? Need some advice.

(Sub-2:03 guys only please!)

Did it on my one and only attempt after high school(6 years later).

28, 30, 32, 28. 1:58.28.

Lots of 2:01s in high school. They ranged from opening up with 58-61. Never worked out for me then.

Why would you want to hear from Sub-2 guys only? Do you think Brother Colm has run under two minutes for the 800m?

Conventional wisdom is that you positive split in an 800. Something like 58, 60.

But, rather than worry about splits, the way to hit your #:

* Train. Sounds like you did some of that. Good. Keep it up. Consider adding a long run once a week. Most HS track coaches will give you plenty of speed workouts. They generally won't give you the miles you need to make a big improvement. Run at least 10 miles on Sat or Sun every week from now until May (or a couple of weeks before you intend to PR). Also, do some strength workouts. If you aren't doing anything, consider doing jay johnson's GSM workouts. google it.

* Get in a fast race. Sounds stupid, but the best way to PR is to chase someone faster than you. Most HS kids can't dictate their race schedule, but if you have a chance, get in a race where kids have much better PRs.

* When you're in that fast race, run smart. Most HS kids don't pace themselves well. The classic mistake is to go out too fast. The second most repeated mistake is to start kicking at 400 vs 600. My advice is to stay on the shoulder of a faster runner, then start a slow buildup from 400 with your best kick around 600. Don't start kicking at the bell.

If you do all of that, you have a good shot.

PS. My son had a 2:02 jr yr PR and ran 1:58 mid his sr yr. Could have gone lower, but only ran the 800 a couple of times. The key was the long run. If you ignore everything else in this post, just do the long run once a week.

gon.zo wrote:

haha no kidding, but do I go out in like 55.xx and try to get like 60-63 coming back in?

Try a 58

First: There are a few breeds of 800m runners.

For some, you just need to get out really hard in order to get in the right mentality. I was one of those 800 guys. If I had a good race, it was because I was leading the pack through a fast first 200.

Other's require a little more patience in order to utilize their kicks, I can't speak to that mentality because I never had it. I just know that it works for a lot of people.

I split 56-63 the first time I broke two.

I went 1;57 going out in 62. It can be done. That's my PR.

What are other races that you run during a track meet?

I would recommend that you always run a leg on the Mile Relay, and if possible during some meets, run the Mile instead of the 800 which will give you a little more strength and keep you mentally fresh.

Not knowing what your workouts are a key to a good 800 is going out good the first 600m, however it's easier if you practice this earlier in the season to hit you 600m in around 1:26 - 1:28 if you come home in 30 seconds the final 200m then you're running a 1:56 - 1:58. The final hundred meters pump your arm and try to get on your toes. It's easier to run times if you have someone in the race that will help pull you along, so know your competitors position yourself within the top three and be able to move with your competition and race.

I'd say try getting out in 58 seconds for your first 400 however, try having a teammate or coach giving you your splits or taking your splits, like I said earlier it's more important to race than to go out in a certain time. Example, say you go out in 59 and everyone else is out in 57 the field has gapped you and you're on an island in the race, it will be much harder to react to moves from that position.

Good Luck, enjoy and have fun!

Go out no faster than 57 if you're looking for 1:58. Some would probably say your "perfect splits" would be 58-60.

bloob wrote:

Did it on my one and only attempt after high school(6 years later).

28, 30, 32, 28. 1:58.28.

Probably not your fastest possible.

Look at the patterns of the best 800 runners in their PRs. With few exceptions the positive split is greater than 2.0 seconds and less than 3.0.

So even if you're splitting fairly even, you need to be out at least a second faster than your race pace of 59.0, preferably 1.5 seconds faster.

For x = opening lap (400/800 types, true 800 guys)

x + (x+3) = 118

x = 57.5

For 57.5/60.5, go 28.0, 29.5, 30.0, 30.5

Or, if you're less of a speed guy

x + (x+2) = 118

x = 58.0

For 58.0/60.0, go 28.5, 29.5, 30.0, 30.0

based on your information, you have a pretty good shot at breaking 2. You should probably aim for a 1st lap in 57, no slower than 58.

Continue to work on your endurance, and if you can get your 400 down to 52 low or faster that will make a big difference as well.

I went 58.xx then 60.xx for a 1:59.22.

Mentally I broke down the race this way:

1. 300 meters fast

2. Feel like you're pushing the next 200 meters. Don't get comfortable during the stretch from 300 to 500 or you won't hit your goal time.

3. Focus on keeping your weight forward and pumping your arms for 150 meters.

4. Kick like hell the last 150m.

If you split 60/63 then you can't break 2:00.

Generally you need to get your 400 time down then go out way fast.

Maybe a 5 second positive split.

Then get stronger and make that second lap faster until it's about a 1-3 second positive split.

58/61 is likely going to be your first sub 2:00.

Although I no longer run competitvely I did run 1:52.05 in college. I would typically split 54 through 400m than hang on to a 58 which would put me at 1:52. Also what is your milege like? I never trained as an 800m runner in college I trained more for the 10,000m which I ran 29:05 but the endurance I was blessed with led me to a 1:52 800m and a 4:04 mile as well. It is very in reach for you. I would aslo suggest lowering your 400m pr. I had 49 second quarter speed, and 22 second 200m speed as well which made a 54 opener feel pretty relaxed. If you can make it to 400m in 57 or 58 and feel good your should have enough in the tank for a 1:00 to 1:01 last 400m which will get you under the barrier.

Good luck,