800m predictions

I've got a race on Wednesday and thinking I should probably go through in 59/60, does this sound good?

Bump

I have no idea how fast you will run. However, I would like to correct something you said from a few posts back. My and Karma Police's advice, at least as far as developing pure speed goes, is not to tack on some short sprints at the end of some other session, but to do two sessions a week totally dedicated to getting as good as you possibly can at sprinting. This, for a start, should concentrate on general athleticism, acceleration and max velocity. The only way to do this is to train with a specialist sprint coach, unless your current coach is suitably qualified, in which case he/she should be doing this already. Because this work is alactic, you could, for instance, go for a run in the morning, and do the sprint session in the evening. Just fit them in.

BTW, as a general rule, do the first lap around 4 seconds slower than your best 400 time, and hope to go no more than 2-3 seconds slower on the second lap.

EShopeful wrote:

I've got a race on Wednesday and thinking I should probably go through in 59/60, does this sound good?

If you go out in a 60 you won't break 2:02. Try a 57.

A 57 then a 64... Right...

Well, what's your 400m PB, or, at least, a realistic estimate? And how much endurance have you built up over the years? Those two factors will be crucial to whether your specific workouts will be enough to achieve sub 2.

I assume you are going to the Watford Open tonight, make sure you get to the front/middle of the pack cause those races can be hectic.

If you put down 1:59 on the card then you should get in a race that goes through in 57/58, if you are just behind the leaders then you'll go through in 58/59 then just a case of hanging on for dear life!

Hit the back straight hard and try to kick on again at 150-200m to go.

Good luck, let us know how it goes!

Can I just add to that that you need to do the sprint sessions fresh. You can't do them after a hard day before. You can however do a hard sprint session one day, and a hard endurance (eg 3km speed) session the following day. You are working different energy systems.

Yes, definitely only an easy run if it has to be done prior. My guy is more endurance-based, and can handle doing a purely aerobic easy run on the morning of the same day as the evening sprint session.

You probably should work on speed. That way you'll get faster. I suggest running a 45 followed by a 73 so that you can run your goal time. Simple.

Saw the results, I think you were the one who won running 2:02.1. Good run, but you really should have put yourself in a faster race.

Gotta write down 1:58 on that card at a Watford.

EShopeful wrote:

I've got a race on Wednesday and thinking I should probably go through in 59/60, does this sound good?

so, how'd it go?

Just to expand on my previous comment, a PB is a PB so be proud, you took off a second. If you do that every race then you'll be running 1:58 in no time!

I got put in the wrong race lol didn't have a scooby on how well I was doing, went through in 59 which felt fairly comfortable then really needed someone to push me in the last 250... Next time I think I'll be closer to 2.00

My friend wrote my entry slip which looked like 2m15secs not 2m1secs unfortunately, next time I'll be quicker for sure

I have more endurance than speed, my 400pb would probably be around 55, I'm doing one Sunday so I'll let u know

Ah shame! People over estimate at open meets like Watford and so put down much faster than they can do also. So next time put down 1:58 and you will get in a race where the winner runs 1:59/2:00.

Aside from that, you will struggle to run 1:58 with 55s 400m speed. It's not impossible, but you would need very good endurance such as low 4mins in 1500m. Ideally you would at least run 54 flat or faster

On Tuesday I did 6x400 with average of 3 min Rec in 62,62,61,61,62,61 and today I ran 159 (400 in 59) 😃