Optimal Splits for sub 2:10 800m.

cool kid wrote:

OKay, I'm trying to break 2:11 for the 800m ( hopefully 2:10 ) , and I need some help with splits.

My last race was a 2:13, I went out in 64, closed in 68.

ANy advice as to how fast I should go out?

My PR for the mile is 5:02.98 and PR for 400m is 57.4.

Any help would be appreciated.

Just get out quicker. With a 57.4 400, going out in 64 is a bit slow. Many coaches and books will say that 400 time multiplied by 1.1 is right for an opening lap, and across runners that holds up well as a rough guide. (i.e. For you, this would mean to open in 57.4 + 5.7 = 63.1)

63-flat + 66-anything and you're good.

People will talk a lot about an ideal 2.5-4.0 second positive split for the 800, with 3 seconds often held up as the ideal. But these numbers come mostly from stats and experience with 1:41-1:5x runners, who are going to better developed to slow less (and of course are simply faster overall.) For a 2:09 guy I would think 4-5 seconds is right. So maybe even take it out in 62 (62+66/67)

You seem to have some natural speed with a lot of room to develop aerobically. Good luck!

Thanks so much for the help. These are the kind of posts that make letsrun what it is

Happy to help! I have learned so much here, too.

speedendurance.com has great stuff on 800 training/racing, as well.

63.xx/66.xx

The most efficient way to run is with even splits but you have to give the first 50 meters a waiver since it's pretty much all ATP and thus you have a little leeway there.

i have basically your prs (57, 2:09, 4:57). what worked for me is going out around 62 and coming back in 67 for a 5 sec positive split. i wouldn't try any faster than 61 if your 400m PR is still 57, but any slower than 62 or 63 and it'll be harder to break 2:10. good luck!