sub 1:55 800m training for outdoor....help?

Try to add a long run on the weekend. 8 miler at around 6:45-7 pace. I would really try to push yourself especially at the end of the season on workout days. Quikcen those 300-500m repeats and lengthen the rest if you have to. Try to push harder on workout days and take those tempo runs easier, more like 6:30-6:45. If you have the chance to enter a fast 800, try to go out in 56 and see how well you hold on. Try to reach 600 in 1:25 and then hold form.

i would seriously work on holding your form and your form in general. You need to become a better sprinter to run under 1:55. Race a mile to see where you are and then figure out if 4:20 is a realistic goal. The long run will help the mile.

br0ski wrote:

Try to add a long run on the weekend. 8 miler at around 6:45-7 pace. I would really try to push yourself especially at the end of the season on workout days. Quikcen those 300-500m repeats and lengthen the rest if you have to. Try to push harder on workout days and take those tempo runs easier, more like 6:30-6:45. If you have the chance to enter a fast 800, try to go out in 56 and see how well you hold on. Try to reach 600 in 1:25 and then hold form.

i would seriously work on holding your form and your form in general. You need to become a better sprinter to run under 1:55. Race a mile to see where you are and then figure out if 4:20 is a realistic goal. The long run will help the mile.

Seriously, you look at those 200 and 400 times and your first recommendation is adding a long run on the weekend? This helps the mile? We're talking 800s here, and there's a massive difference between the two.

If you want to run under 1.55, then you need at least 51.xx 400 speed. And to run that you need at least 23.7 200 speed. That's where your focus shoud be. Your fitness (and your 400 to 800 conversion) is fine.

Your 200-400 conversion isn't great, so work on 200-400 workouts. Eg 300-260-230-200 with 10-12 mins rest, all with a 10m roll-in. The 300 needs to get down to about mid to high-38s and the others at the same speed (ie 33.5 for 260).

He also wants to get into the low 420s so I suggested a long run. I also told him he needs to become a better sprinter to run a fast 800 ...read my post idiot.

couple things you can do to improve

1) start running 6 days a week instead of 4-5

2) simple workouts like 5-6x200 fast will help your speed

3) occassionally run some 100m repeats with full rest

A little confusing on your times. Obviously if the Tempo, at 4 mile works ok for you..I think your running it a bit slow. I to think if you want to get the mile ya got to be doing a long run. To me the 24 says you got a better than 53.2 at 400. The 4:35 I think is a bit old. That 24 is quick as far as I'm concerned. I like progression in repeat 400 or 300's. Negative repeats say 5x600 where u go say 72 and 4 seconds faster pace next 200. Salazar's 600 500 400 300 200 break downs. Keep good records of times, splits and rest periods. You got to learn the 800, run early races so you can make your mistakes and figure it out.

Gonna havta get that 400m as low as it will go.

Read the best 800 meter training thread ever.

http://www.letsrun.com/forum/flat_read.php?thread=2669719&page=0

run some 100-200-300 step hills (about 2-3 km per session)

trust me!

Hi guys, sorry I sort of ignored all of the advice but I'm back. So far this outdoor season has been a bit of a bummer, ive been slacking a lot on my workouts. Most of this is due to my coach scheduling 2 meets a week which leaves space for one or MAYBE 2 workout days a week. My PR's this season are: 4:30 in the 1600m, 1:59.4 in the 800m and 51.4 in the 400m. The only one of these I'm very pleased with is my 400m time, which I just ran yesterday. I'm not sure why I haven't been able to lower my 800m time a lot but I sort of think I just haven't had the right race to do it (I ran 1:59 with 18mph winds) and I often run the 1600 before the half mile. Now my question is, based on my 400 and 1600 times, where SHOULD I be in the 800m on a good day? Thanks again for all the helpful posts

Your basic speed was just fine despite those guys recommending you work on your speed. You need miler strength to run under 1:55.

I believe I'm in the same boat... Plan on doing 600 repeats with full recovery (5 min or so) at goal race pace

plenty of speed wrote:

Your basic speed was just fine despite those guys recommending you work on your speed. You need miler strength to run under 1:55.

No, no, and no. 53 is terrible for an 800 runner. If you can't run a 400 in at least 51 and your goal is sub 1:55 then thats your first order of business.

Agreed. 53 wasn't fast enough but he's now saying that he has 51 speed. Do the 600's at race pace. That should get you there. And man-up the last 200 when race day comes. Stop the excuses - too many races, coaching, slacking, etc. Just do it.

Dial it up wrote:

plenty of speed wrote:

Your basic speed was just fine despite those guys recommending you work on your speed. You need miler strength to run under 1:55.

No, no, and no. 53 is terrible for an 800 runner. If you can't run a 400 in at least 51 and your goal is sub 1:55 then thats your first order of business.

MajesticMatt123 wrote:

I believe I'm in the same boat... Plan on doing 600 repeats with full recovery (5 min or so) at goal race pace

My suggestion is 10 to 15 minute rests for 600s.

The current training with 300s and 500s is working quite well.

Keep doing the same things that are working, and try adding 200s and 600s to the mix.

If the coach pressures you to race a lot, then you can use the races for workouts.

I think you'll be fine to keep doing and improving on what you're already doing though.

Do you have a coach? If not, I am a former coach on the look out to help athletes improve. I could help out via email.

So guys, I'm back again. To finish my outdoor season I ran 1:56.91, which was okay but not what I was shooting for. My 400 finished out at 50.46 and my mile at 4:30. Now I'm in college and my 8k PB was 27:19 and I'm starting my first season of indoor track. I'm really hoping to actually break 1:55 this season, any more tips? I have a great coach and we do hard intervals once a week, but is there any supplementary stuff I should/could be doing?

If you want to run under 1.55, then you need at least 51.xx 400 speed. And to run that you need at least 23.7 200 speed. .[/quote]

No you don't 53 will get you 1:54 if properly trained and and and adult

MajesticMatt123 wrote:

So guys, I'm back again. To finish my outdoor season I ran 1:56.91, which was okay but not what I was shooting for. My 400 finished out at 50.46 and my mile at 4:30. Now I'm in college and my 8k PB was 27:19 and I'm starting my first season of indoor track. I'm really hoping to actually break 1:55 this season, any more tips? I have a great coach and we do hard intervals once a week, but is there any supplementary stuff I should/could be doing?

Just listen to your coach. It sounds like you are on track to run sub 1:55, if not sub 1:53 with your 400m speed. Obviously, with a 4:30 mile your endurance is lacking, but I'd imagine you'd run a bit faster in the mile now with a 27:19 8k pr.