What's my best distance?

200m

With training 800m

Forget anything above other than for training purposes but you need reasonalbe mileage to be good over 800m. Maybe in a couple of years you could step up further

You can easily go sub 2

Cool, so I should keep mileage rly low and do some quality 200/400 work this off season? Should I do any XC, I've run some 5k:s in terrain just in training and know i can go around 17'/18' in XC.

Domorisn wrote:

Cool, so I should keep mileage rly low and do some quality 200/400 work this off season? Should I do any XC, I've run some 5k:s in terrain just in training and know i can go around 17'/18' in XC.

'you need reasonable mileage to be good over 800m.'

xc will do you good

The 200 is your best event in that list but you are NOT a 200 runner. If you were a 200 runner you would be better already. Your 400 is not hugely worse than your 200 and your 200 doesn't suggest you can approach 50 sec, next year. So as uk coach suggested next year you should aim for some big improvements in the 800. Run XC, get your mileage into the 30s and keep it there, every week. You should break, 2 and we have a guy with your 200 and 400 times that ran just under 1:56 this year. The difference is that he runs 4:27 for the 1600 and not the 1500. Some high 30s, some low 30s which aren't real miles but your need some volume to run the 800.

Thanks guys,sounds damn good I'll get my mileage up to 30s and do XC. Also, just to have some guidelines for the future am I a so called 400/800 type or perhaps pure 800 type.

Domorisn wrote:

Thanks guys,sounds damn good I'll get my mileage up to 30s and do XC. Also, just to have some guidelines for the future am I a so called 400/800 type or perhaps pure 800 type.

Anyone? what would type would I be considered as?

I say go 400/800 (thats what I do)

true 400/800 guys, despite what letsrunners think, are not truly middle distance runners, more of long sprinters. As such, you should not have too much "long mileage" (some is definitely beneficial, like XC in the fall) but once you are in pre-season you should keep almost all workouts to either top end speed or sustaining speed (max v or lactic)

I wont pretend to be an expert, but after XC you need some days every week of sprint mechanics and max velocity work, and maybe 1 day a week of longER intervals (maybe 4x600) but never much longer than that. What I did with my coach on other days was stuff along the lines of this

4x300 AS FAST AS POSSIBLE with long-ish (5-7 mins) rest followed by

2x150 with 3-5 mins rest all out followed by

2x60 with 2-3 mins rest

or on a different day

700 faster than 800 goal pace, 1 min rest, 100 all out, 1 min rest, 100 all out

10 mins rest

500 at 800m pace, 1 min rest, 300 all out

10 mins rest

150m all out, walk back to start, 150m all out

5 mins rest

4x60m all out

maybe only 2 of these workouts a week because they tear you down alot...

They are basically A LOT OF LACTIC ACID and A LOT OF SPEED

inb4 someone says you need a lot of mileage, I know OP is no legend but Donavan Brazier goes 20-30mpw during season... only 1 30m aerobic run per week. yes he is inexperienced, but a true 4/8 guy should keep slow stuff to a minimum.

Sounds good. How high is your typical mileage during season/offseson?

I think your 800 has the most potential, but to improve your 800 you have to get your 400 time down.

You need to work on two things:

1. aerobic development, XC is good for this, but forget long runs. Do a lot of fartlek, tempos, intervals, at 3-5km pace.

2. top speed - to get your 400 time down, you need your top speed tpo improve.

Work on those, and with proper training the anaerobic part will take care of itself.

Ok so you're suggesting no LA/speed end. work just raw max v? Or is LA work included in top speed work?

Karma Police wrote:

I think your 800 has the most potential, but to improve your 800 you have to get your 400 time down.

You need to work on two things:

1. aerobic development, XC is good for this, but forget long runs. Do a lot of fartlek, tempos, intervals, at 3-5km pace.

2. top speed - to get your 400 time down, you need your top speed tpo improve.

Work on those, and with proper training the anaerobic part will take care of itself.

400 and 800. run XC.