This year i ran a 2:11 in the 800 and i was wondering what a good way to get my time down around 2:02 is
This year i ran a 2:11 in the 800 and i was wondering what a good way to get my time down around 2:02 is
who cares how.at that pace, just get it done.work on your 400m speed. get down to 53/54if you're naturally fast, you'll probably accidentally go out in 56. if you're a plodder, run closer to 60 seconds the first lapmy high school coach said to my teammate and I, " you guys can split 49 in a relay but you'r PB's are only 1:56. This next race I want you to go out in no slower than 53, and come back in 63!"We ended up going 53 and 64 and it hurt like hell, but the race after we were smart about the pacing and did 55/59 and pr'd big time (it was also a much more competitive race)for a 2:02 I'd go out in 58/59 and fight like hell the last 150m. The 3rd 200m segment is the most important
TrackRunner28 wrote:
This year i ran a 2:11 in the 800 and i was wondering what a good way to get my time down around 2:02 is
60, 62 (the "classic")
59, 63 (the "went out a little quick")
61, 61 (the "even split")
62, 60 (the "Semenya")
49, 73 (the "wait this isn't a 400?")
the 3rd 200m wrote:
for a 2:02 I'd go out in 58/59 and fight like hell the last 150m. The 3rd 200m segment is the most important
If you didn't go out so fast, you wouldn't have to fight so hard and you would also run faster overall. Even splits is the way to go.
30 30 31 31
easiest way to do this is go out in a 60 come back 2 seconds slower. First lap has to be as close to an even split as possible. if you run the first 200 in 28 you already killed yourself for this strategy and your best bet is to try and maintain speed (29) as opposed to slow up and not be able to get fast again.
Do workouts where the first reps is a 400 at 60 minute rest then a 400 at 60 or faster. Another good one for this speed is to run 3 200s in 2 minutes where you go 200-15 second rest-200-15 sec-200 where the 200s are at 30.
get some speed in at the end of a workout with 4-6 200s at 28 or faster and 90 seconds rest.
2:02 will become easy.
NICE! Forgot one though -56, 66 (went out too quickly) and probably the most painful other than the probably not likely, 49 first lap.
Seriously mate? wrote:
60, 62 (the "classic")
59, 63 (the "went out a little quick")
61, 61 (the "even split")
62, 60 (the "Semenya")
49, 73 (the "wait this isn't a 400?")
tell me the 800m runners who run even splits and maximize their effort?i've never heard of a high school kid running 61-61 for a 2:20. 60-62 is disciplined pacingno one.it's a positive split race. if not, you probably had more (a lot) in the tank.the person who said the first lap needs to be evenly paced is right on (i.e. 30-30 for each 200m splits) It's important to set up that last lap but very few high school kids run that way, even when they know the plan
odok wrote:
the 3rd 200m wrote:for a 2:02 I'd go out in 58/59 and fight like hell the last 150m. The 3rd 200m segment is the most important
If you didn't go out so fast, you wouldn't have to fight so hard and you would also run faster overall. Even splits is the way to go.
the 3rd 200m wrote:
tell me the 800m runners who run even splits and maximize their effort?
i've never heard of a high school kid running 61-61 for a 2:20. 60-62 is disciplined pacing
no one.
it's a positive split race. if not, you probably had more (a lot) in the tank.
No, there is no such thing as a "positive split race". The 800m distance does not defy the laws of physics. People keep running the 800m that way because people like you keep perpetuating this "positive split race" idea.
Nothing about 60-62 is more disciplined than any other strategy. Discipline is sticking to a strategy. It doesn't matter what that strategy is.
Telling you the runners who maximize their efforts with even splits is just as useless as telling you the runners who do it with positive or negative splits. This is because there is no way to tell retrospectively what their maximum capability was that day. Saying "no one" is irrelevant. That is a statistic not a causality.
You really need to review basic science, english, and statistics.
For every race, even effort is the way to run your fastest. Negative and positive splits are better when running your fastest is not the priority.
Given your current 400 pr is 61, you need to improve your speed. You can't run your best 400 twice in a row.
Break 2:10 first.
I'm being serious you will just crash and burn otherwise
OP: Focus on the next step, not the one half a mile down the road. If you're at 2:11 right now, you've got a lot of work to get to 2:02. To get there, you're going to have to get faster. And be able to maintain a fast pace for longer. And probably improve your aerobic ability as well. In short, get better. Take a smaller step first: Shoot for sub-2:10, and then work towards a sub-2:05. Then start worrying about hitting a 2:02.
As for how to pace yourself... it is going to depend on part on your genetics and your training, but in general don't listen to those saying to try to hit even splits - the 800m is much more of an extended sprint than some on here will give it credit for. Too great a dependency on the anaerobic system to power you through the event for you to afford to not be (cautiously) aggressive. For a 2:02, you'd want to get out in 29 seconds (re: a low 29) for the first 200, hit around 30 for the next (meaning going through the first lap in 60ish), and try to stay below 31 for the rest of the way.
In order to do that, you're going to have to work on getting your 200m time down to a respectable mark (probably sub-26, +/- depending on your strengths and weaknesses), while also not neglecting the aerobic side of the equation.
odok wrote:
the 3rd 200m wrote:for a 2:02 I'd go out in 58/59 and fight like hell the last 150m. The 3rd 200m segment is the most important
If you didn't go out so fast, you wouldn't have to fight so hard and you would also run faster overall. Even splits is the way to go.
No no no
For anyone still reading this post 6 years or more later, my last 800m race in high school was a 2:02. For the first time I ran even splits or close to even. Seems like it was 61, 61, or maybe a high 60.something and 61.something. Good times.