What do you think of my 800m-progression?

Sounds like you have to potential to run about a 1:45 in a year with that progression. Good enough to possibly get you to the Olympic Games. If you want we can train together and go on a bro date to get the rings tatted on us.

What did you run in the 800 during your first running stint?

That 2:12.5 was the first time I ran an 800

Try the 1500m/5k

BR800 wrote:

That 2:12.5 was the first time I ran an 800

Well you're certainly not too told and that progression isn't bad. Age is just one part of the equation - your trianing age is still quite young as you took some time off from the sport If you haven't hit some race pace intervals yet it seems like you can probably chop a few more seconds off there. What were your splits like in the 2:04 time trial?

tity boi wrote:

BR800 wrote:

That 2:12.5 was the first time I ran an 800

Well you're certainly not too told and that progression isn't bad. Age is just one part of the equation - your trianing age is still quite young as you took some time off from the sport If you haven't hit some race pace intervals yet it seems like you can probably chop a few more seconds off there. What were your splits like in the 2:04 time trial?

Splits:

200m: 27

400m: 57

600m: 1:30

800m: 2:04.7

BR800 wrote:

Splits:

200m: 27

400m: 57

600m: 1:30

800m: 2:04.7

Big gorilla really jumped on your back that last 200. Once you get off the general hill speed training and into specific endurance hopefully that should improve. Your basic aerobic abilities seem alright 61 min for 10, what can you run a 400 in?

tity boi wrote:

BR800 wrote:

Splits:

200m: 27

400m: 57

600m: 1:30

800m: 2:04.7

Big gorilla really jumped on your back that last 200. Once you get off the general hill speed training and into specific endurance hopefully that should improve. Your basic aerobic abilities seem alright 61 min for 10, what can you run a 400 in?

53-54, something like that

BR800 wrote:

53-54, something like that

It depends what your goals are as to whether or not you want to continue with the 800. Do you have the tools to break 2? Sure. But 53/54 speed is unlikely to get you into the lower 150s which is more competitive for your age. Maybe you haven't done much pure speed work to bring that 400m time down so if not, something simple like flying 30s relaxed but fast can help that.

tity boi wrote:

BR800 wrote:

53-54, something like that

It depends what your goals are as to whether or not you want to continue with the 800. Do you have the tools to break 2? Sure. But 53/54 speed is unlikely to get you into the lower 150s which is more competitive for your age. Maybe you haven't done much pure speed work to bring that 400m time down so if not, something simple like flying 30s relaxed but fast can help that.

Yeah, thanks for the advice, I think you're right. I'll try to get it down the next moths. But I'm also trying to focus on my speed endurance because when you look at those splits, every next 200 is slower that the previous and not a bit. Or maybe I just went out too fast...?

BR800 wrote:

Yeah, thanks for the advice, I think you're right. I'll try to get it down the next moths. But I'm also trying to focus on my speed endurance because when you look at those splits, every next 200 is slower that the previous and not a bit. Or maybe I just went out too fast...?

You did go out too fast...you want to have that differential between first and second lap around 3 seconds. It seems like you have a coach or club now from your first post?

Yes, I've got a coach at my athletics club where I train every once in a while, but most of the time I train on my own, coached by my stepfather. He used to be a 2:25 marathonner and he also reads a lot of books on the subject so I think I can rely on his advice most of the time (but I find it useful to ask questions to other people who know something about the sport like you guys). His coaching philosophy is something like Peter Coe's (five pace system, not too high mileage, quality over quality, emphasis on weights, ...). His main idea is something like: the most important thing is to get ridiculously fast over 200-400m, like 45s-fast, and then if you keep running some mileage and add some 800m-specific work, than you can do everything. He doesn't really believe in the Lidyard kind of mindset, at least not for 800-guys.

Sounds like you have some solid guidance. Best of luck, post some updates on your progress

I will, thanks for the help! I've been almost unable to train for the last two months due to a severe case of persistent shin splints. The result is that now I have to work really hard just to get my good shape back. I only could start back training a bit a couple of weeks ago and now I can run about 40 km a week without problems so hopefully it won't return. Next week I'll try to add some modest speed work/accelerations, maybe once a week or so to see if I can already handle some greater stress. Februari 26 there is an indoor meet I would like to compete in and my target is to run around 2:05 or so. I know it's gonne be hard, but I think it might be possible because a race makes you go faster than in training and maybe I can lose some extra fat by then. I've also done a lot of extra work in the gym so hopefully that will help too.