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!