Going for a 2:08 800

One track workout a week should be fine.

6 X 200 start at 33 and cut down to what feels controlled and smooth. It might be as fast as 30 sec. always finish the workout feeling you could do more and faster.

The best workout for you age and ability is the Fartlek. After a 10 minute warmup, Run for 20 minutes at multi paces on short grass or soft trails.

If you still feel like you need more, hills are great for beginners. Find a Hill at 6% grade and run fast for 30 seconds. Do about 6 hills with a walk back. Try to remember where you start and finish. Each year you will be amazed how you can improve.

yesterdays workout, 400, 300, 200, 100, 200, 300, 400 with 200 jog(1:30) between

68, 55, 33, 15, 34, 58, 65

I recommend that you run 7 days a week. Make sure to give it a 100 % on workouts. To race a 2:08 you need to go out sub 62 and close in 65.

Thats a 2:05

Meet 1, tripled the 1600,800,4x400

Times 5:17 (second 5:37)splits were 71, 79,85,82

2:20 (second 2:35) splits 69, 71

split 62

TrackBot! Optimize 1600m 71 79 85 82

What's your 400 time? Go out in 57, push the backstretch of the second lap. Pretend you are racing a 700: be where you want to be coming off the corner and then hope for the best.

Read more:

http://www.letsrun.com/forum/flat_read.php?thread=8123860#ixzz4cdXxxz00

Workout today - 4x600 w/ 5 min active recovery

1:45, 1:48, 1:50, 1:46

Meet 2, competed against the cc state champ(10:37 2 mile)

Times

1600- 5:10 (first was a 5:07)

800- 2:19 ( first was a 2:18)

Pr'd by seven seconds just by sitting on him the entire race.

Over the next two weeks(that's how long until our next meet)

Im gonna work really hard do lots of stairs, 200s, and 100s. to try and get under 5. Any ideas or comments help.

I agree that sub-5 should be your first goal. I am a stickler about setting goals, especially since expectations have a huge impact on our lives.

To get sub-5 you need a couple of things:

You should be able to do a 2mi in 11:00

You should be able to do an 800 in 2:15

Be able to do a 3mi tempo in 19min (comfortably hard, not race effort)

Be able to do 8x400 in 75 with 75s rest

Some people are more or less speedy than others; e.g. I ran 2:17 and 10:50 when I broke 5.

For training, here's a week guideline:

M: 4-5 easy (8:30+)

T: longer intervals or tempo

W: 4-5 easy

T: speedwork or race-specific

F: 2mi or less before meet, 4-5 easy if not

S: meet or rest day

S: 8mi @ 7:30-8:00 pace, supposed to be a moderately tough run

A tempo could be 3mi @ 6:20

Long intervals could be 6-8x800 @ 5k pace, or 5-6x1000 @ 5k pace

Speed work and race specific workouts - look to the first page of the thread for samples, a guy called Fmdiebsmaso on page 1 posted a bunch of good stuff.

600s make it look like you should be able to go a lot faster in races but 5 minutes is a lot of rest. Anyway, plenty of time to build up at your age.

Ive only had two meets and im getting used to doubling still. Also my races have been 20-30 min apart which will obviously change at a bigger meet.

We currently have two weeks till a meet and my plan is

Fri(today)- 5 easy, 4x10 bleachers

Sat- interval session along the lines of 4x(300,200) 2 min between reps 4 between sets or something

Sun- 8 mi at 7:15

Mon- 4 easy

Tues- 4 moderate

Wed- 3 mile tempo or 4 by mile at tempo pace

Thurs- 2-4 easy

Fri- Easy

Sat- 8x200

workout today

4x(400,200) 200 rest after the 400 then 400 rest after the 200

64 28

69, 29

68, 30

67, 30

Saturday it was cold mostly for the mile.

5:12 and second place.

2:16 for a 12-second win.

Also anchored the 4x4 to a win.

This weekend I will be racing tough competition. Any tips how to go into this race knowing I might lose?(in the 800) currently undefeated

Something is not right here boys and girls. Next advise will be, when you do your 10X400's ,with ONE MINUTE rests, HS KID!!!!!!,, WHY NOT make the rests...I Know..MINUS 10 sec rests. That's the ticket...that will do it for you!

Haven't forgotten about this thread, yesterday I ran 2:15 for the AAC record, my time would've qualified me for state but it was too late. Had only one qualifying meet. Also ran 5:05 in the mile.

Hi sir, thanks for the post. It's really useful. I can do the 8x200 part . But the 8x400 and 3x600 target I'm not likely to hit (or even complete) with the rest times you've indicated. Is there any way to ease into it? Also, my 400m is typically a high 54 to low 55. Would you reckon I'll be able to hit a sub 2:10? I don't really feel all that tired after the 400,. However, my legs start to go around the 320m mark.

Thank you very much for your input!

Decided to pull up this old thread and figured I should get it going again.

Cross season went pretty bad my PR was 17:51. Training killed my body which sucks because before we started racing I was in such good aerobic shape. For example 4mi tempo in 23:50 felt smooth. But the shortest workout we did was mile repeats and my coach is kind of a headcase.

Anyways training is going well for indoor right now I opened my season with a 2:12(66,66) which is great and im gonna try to run the mile this weekend. Any input is welcome 2:08 here I come.

H.S. freshman in first year of running. Was just looking for thoughts about what 800m shape I'm likely in given recent workout of 8 x 200m - 33-34 second average (ranged from 31-35 seconds with none of them 100% all out) - average of 75 seconds rest for each (rest ranged from 60-90 seconds). I'm a better 400m runner at this point, with no real distance training yet for the mile. I'm probably in around 5:30 mile race shape right now if I had to guess (just ran a 5:45 for the gym mile on our school track and wasn't really tired). I ran a 56.7 indoor relay 400m back in January. Thanks.