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

As others have said, the "typical" best approach would be to run 58/60, with something along the lines of

28/30/30/30 200 splits.

Keep in mind that the last 200 will still feel terrible even if you're "only" running a 30.

This season I ran a PR with 61/56 splits and immediately knew I could do better than that. Two weeks later I ran a 1:55,2 with 56.5 and 58.5 splits (plus change).

From a 1:56 guy: your first 200 doesn't matter, the adrenaline will take care of it,just get out and in good position. Next 200 should feel relaxed, maintain position but don't burn any matches. Little surge at the 400, and pick it up from there

Sorry, not super clear, but what I got from it is that your opening and closing 200's should be as fast as you can, no hitting a specific time.

pretty good advice here - but I would consider a dif approach. If ... IF ... you can get into races that have 1:56-7-8-9 - get into em and settle in behing them - as long as they aren't crazy first lap runners. I would use the races where you know 'faster' (your goal times) guys will run. This may have been mentioned before - but relying on others to set the pace is easier than trying to do it yourself. Of course that doesn't eliminate your trying it on your own.

This can't be the one and only Nick Heying, can it?!?!?

I have a 13 year streak of sub 2 800's and the last time I ran over 2 mins in a race was 11 years ago. Going into the race I really only worry about the first 100 m make sure you get a good spot and hit a split between 13.5 - 14 seconds. From there it feels like you run negative splits through to the finish. If your training is there you will get under 2:00.

I did it the marathoner's way: on 440 track, solo time trial, 60.5 + 59.1 = 1:59.6 (subtract 0.35 per lap for meters). Try it!

work on your speed get your 400 best time down to the low 50s. Unless you have great endurance you're not going to be able to run even splits. You're still young get explosive and fast.

OldRunna gave you great advice. Positive split with the 2nd 400 being about 4 seconds slower than the first is typical for HS guys. Right now 58 -62 will put you right at 2:00. Either become an endurance monster or get faster so you can run 57- 61. Better yet improve both and run 56-59 for a 1:55

Of course it's me! ;) Just wanna be the best there is, bro.

first time i broke 2 in hs i went 57.5 then 62.3 for 1:59.8.

going out in 57-58 should get you under 2 pretty consistently if you're in at least sub 4:30 mile shape and have 53 speed. unless you're a weak distance runner and a speed focused runner (which you very well may be given your very weak 5k pr but decent 4/8 pr's of 53/2:02) in which case you need to work on your high speed endurance by doing more 200 repeats at race pace.

I wonder why you got my post deleted...

Why would you only accept advice from sub-2 runners?

Has Brother Colm run sub-2?

I went 28, 30, 30, 30 to run 1:58

I've run sub 2 5 times, 2 1:58's and 3 1:59's and I've never went out in 57 so don't do that... I'd either do 58/61 or 59/60...

Make sure you can run your first lap as relaxed as possible, but still do 58-59... Don't get too pumped the first 200, but you really need to make sure you push that 3rd 200, that's important...

Go out hard around 50 and just finish sub 70

A few others have mentioned this. But pretty much just keep going out in 57-58 and as your fitness improves you'll be able to hold on a little longer every time.

I only ran 2:00.69 and am now posting on this thread. Fvck the police

I'd say go out in 58/59. I think you can easily break 2:00 with everything you have. You ran a 53 and a 2:03 as a junior and a 17 minute 5k. You should easily be able to run 51. When I first broke 2 I had a 400 pr of 51 and a 5k pr of 19 minutes. Your endurance is more than enough. Remember the 800m is a sprint. You just need to focus on speed now. By the time my running career ended I had pr's of 48 1:52 and 18:00. A good endurance base will help a lot when it comes to training, but it's speed that will get you the W.

Run the first 400 about 2-3 seconds faster than the second. So 58 then 61 will do it for you.

At 38 y.o this past summer I went 1:59.0 for the first time. Previous 3 years 2:01. I hit a 61 at 400meters then 28 and closed with 29. Secret is endurance.. You have sufficient speed! One nice workout to know you have the endurance is 10x 400m at sub 65 with a one lap shag recovery. Then make sure to hit some 200m repeats at 25 sec.. You will make your goal no problem!

This winter try running some 600's. Experiment with going out "too fast" or "slow" maybe 56 or a 62 and see how you react the last 200. Get a feel for the different paces. Breaking 2 mins is easy, just don't put too much pressure on yourself. Good luck!

I've always felt that optimal pacing in an 800 was that the second lap should be approximately 105% of your first lap time. This seems to hold true at almost all levels, even the world record.

For a 1:58.5, that would mean:

1x + 1.05x = 118.5

x=57.8(first lap)

1.05x = 60.7(second lap)

For A few world records:

Coe/Kipketer 1:41.73 with the 105% rule should have split 49.62/52.09. Their actual splits were - Coe (49.7/52.0) Kipketer (49.6/52.1).

Kipketer's 1:41.11 would get splits of 49.32/51.79 using the 105% rule. Actual splits, you guessed it- 49.3/51.8.

For Rudisha's, the 105% rule would have him splitting his 1:40.91 in 49.22/50.69. His actual splits were 49.28/50.63.

Just for fun, I looked up Brenda Martinez's time from Works in 2013. Her 1:57.91 should have split 57.51/60.40 using the 105%. Real splits: 58.06/59.85. Hers are a tad off, but she also comes at the 800 from more of a distance background.