Why cant I improve my 800m?

STRENGTH. Do some tempo work with the distance guys, endurance goes a long way.

+1 Strength.

What do you get out of 4x400 4min rest? That's often good goal pace workout.

I see this time and time again, a good 800m runner is one with speed but arguably more importantly is also willing to do the much needed endurance training. Probably half the athletes who could be good 800m runners never do anything over 600m in practise. I've always stressed the most important phase of the season is intervals. My favorite workouts are 6x1000m with 3 minutes rest and 2x1200m,2x1000m,2x800m with 4/3/2 rest. I don't get how in 2016 I see elites who think they can run 800m purely off speed. The 800m is one of the toughest distances for a reason, because it requires the dedication to do both speed and strength training.

Your 200 meter workouts are too hard. Either slow down or recover longer.

Do more like 6-8 times 300m in 5x. Rest 5 mins on the 4x300.

I can run a 55 and run a 2:10 so far.. I ran 2:15 last year with a 57 and the mileage in off-season was definitely a factor. Then lifting and core was good too. Working on turnover at practice really helps. Do the small things that matter and be patient. Also experiment in dual meets with different tactics.

What are some tactics you recommend? I usually go out hard and try to hold on the last 200m.

majorkey wrote:

I can run a 55 and run a 2:10 so far.. I ran 2:15 last year with a 57 and the mileage in off-season was definitely a factor. Then lifting and core was good too. Working on turnover at practice really helps. Do the small things that matter and be patient. Also experiment in dual meets with different tactics.

You might want to examine your 200m splits. Most "moderately" conditioned high school middle distance runners who can knock out a 55 in the 400 are able to run in the 2:05 range. The reason why many of them don't is a lack of ideal pacing.

Most underachieving high school 800m runners I've been around (Iowa and Cali) smoke their first 200 and build up too much lactic acid. I've seen and been a part of many 800 races where the leaders go out in 24-27 (200m), come through in 55-59 (400m), start hitting the wall at 1:32-1:35 (600m), and crawl home in 2:04-2:10. I've seen way too many 24//25 200m splits end up being 2:05+

Get out hard the first 50m, relax and let the momentum carry you to 200m. Aim for:

200m @ 29

400m @ 60-61

600m @ 1:32-1:34

The first part of the race is the easiest on your body but the hardest for the mind to execute properly. Run the tangent. Position yourself on the outside of lane one. Put it in cruise control because they don't hand out medals at the 400m split. Improve your position over 400-600m. Do not try to pass in lane two of the curve unless absolutely necessary. Use the straightaway to pass people from 500-600m. Start winding up next curve after you pass 600m. Kick the last straight. Pump elbows back and increase turnover. Watch Dave Wottle's execute racing tactics on Youtube.

Best of luck!

This is a recipe for the lad to blow up if his PB is 2:10-2:15. I'd start by going out in more like 63 and trying to come home in 65ish to break 2:10 before talking about going out in 29.

If he can truly run a 55 sec 400m he should be able to maintain 60-61 for the first lap without blowing up.

It sounds like his plan to go out hard and hang on isn't working (which never will). 63ish and 65ish usually end up being 2:09ish, which is basically 2:10. Running under control/relaxed (think jiggling jaw muscles) the first 400m will improve his 800m time.

Op wrote:

What are some tactics you recommend? I usually go out hard and try to hold on the last 200m.

And yet you still get replies. Nice!

Old man winter,

I mixed up the original poster with majorkey. A 2:14 800m with a 55 open 400m time is a sign of poor endurance and/or disastrous pace/tactics/form.

More insight into his training and 800m splits @200/400/600 would help in recommending more ideal splits.

Live and learn.

I accidentally learned that you can do more and run faster by

taking it a little bit easier the first lap. You then have the energy to build the last lap. Not very many people can truly sprint all out from more than 150 meters to go.

However unless you are running, "many, many, many kilometers, this strategy will not work. Long runs, recovery runs, ONE SPEED DEVELOPMENT DAY per week of runs of less than 80 meters @ 80-95% of VO2 Max.

Learn relaxation when you run.

Practice many speeds, learn how to accelerate.

Practice "classic form running."

Kid, you're doing it all wrong.

1. You gotta work on your 100m speed. Everybody knows that in order to run a fast 800, you have to have a good 100m time. Look at Nick Willis, he can run a 1:46 and he has 11.11 100m speed.

2. You gotta go out suuper hard. It's a little known physiological fact that you can go as hard as you want in the first 200m, and there will be no lactic buildup, just be careful loosen up the gas pedal after that, and cruise for the next 200m. Look at Boris Berian, the 2016 800 world champ, his first 200 was by far the fastest, and he WON the race!

Buddah Bing Boom. Case closed. Follow these hot tips and you're going to go far, kid.

Sort of right, but not quite.

800m is all about speed. None of the current crop of elite 800m runners do much true endurance training. At most they are running 30mpw max. 1200m intervals are too long, even for a miler. Maybe you'll do them once in a while, but distances between 200m-600m should be your bread and butter as an 800m runner.

The longest repeats I've done in summer have been 6x400m, 90 sec recovery In 69 - 73.

Why cant I run a faster 800m? wrote:

Some sessions: 6x200m in 25 - 28 with 2 minutes recovery

"25 - 28"

As if 25.00 and 28.99 are practically the same

There's that.

Also 6x200m with full rest is very weak. Needs to do 12x200 with that much rest, and probably cut rest to 60-90 seconds.

I've done 12x200m with 90 sec recovery, none were slower than 32