How to improve my 2:11 800m time?

Do 3 x 150m fast (make sure your legs are warm & loose first) with 50m coast recovery in between each rep. Then do 2-3 laps jog recovery between sets and repeat.

Lydiard always recommended 100m on/off around a track. It does work too. Do it 18-20 times then go home.

why not race some 1M and 2M races while you're training more for that distance? The coach will probably start giving you more 800m specific work as you get closer to the end of the season. You should still do things like the 150s above though.

I'm not running the 2 mile because I can only run 2 events or 1. Also, i'm not running the 1 mile because I'm slow at it 5:07.

Do your telling me to sprint 150m then jog 50m? 3 times? What do you mean about 2-3 laps jog recovery between sets and repeats? And the on/off part is sprint 100m then jog/walk 100m thats one, and then if I do a lap its 2 100m's right?

Save the Lydiard 100-100s to peak towards the end of the season. Make sure your long run totals 60 minutes or so (continuous) if you are as fit as you indicate.

Have your coach explain the schedule to you, and be patient. Also, if you don't know whether or not getting emotional will help you in the 800, now is the time. Keep your arms lose and your turnover at supersonic speed.

He only told me what are we going to do this upcoming week and yeah your kinda right about the patient part but I don't know I just hate the feeling that I need to improve fast! Because it's my last year and I really want to hit a 2:00 flat on the 800m.

What is your 400m PR?

I'm currently training like a distance runner and went from a 2:15 to 2:09. PR of 2:06 the 2:09 felt way too easy. I'm straight 400/800 haven't done speed yet. Gonna start turning the legs over soon. As far as comparing results from last year i'm on pace for a sub 2 by the end of the season. I still enjoy touching up on my speed & have ran some quick 200s, etc but haven't done those SPEED 800m workouts. Be patient & learn how to control the distance.

Last year when I ran the 4x400m alternative, I used to hit a 58 but now I think I can hit a 56 or 57.

Wow that's cool, you just gave me motivation to pr in my 800m this upcoming race " Friday meet " thanks for your information I really appreciate it. I'll keep you update for my times if you don't mind. By the way, like today I ran 10x200m the first 6 was 30 seconds recovery and then the last 4 was with 1 minute recovery.

Johnnyflash123 wrote:

Do your telling me to sprint 150m then jog 50m? 3 times? What do you mean about 2-3 laps jog recovery between sets and repeats? And the on/off part is sprint 100m then jog/walk 100m thats one, and then if I do a lap its 2 100m's right?

Hi sorry, I should be clearer, go half way round a bend (assuming a 400m track) and accelerate to near 400m pace (or as near as you can) deceleration should take 50m then accelerate for 150m again, slow down for 50m then do it again. After you have done the 3 x 150m you should be panting/gasping for air. You might need to sit down. When you have your breath back, do a couple laps clearing the lactic acid out of your legs. Then try it again. So really it is 6 x 150m. But be warned this does place stresses on your body, hence I said you should make sure you are warm. Any stiffness or niggles prior to this, don't do it. I realise that you are young and this is another great way to improve your speed. Also, 150m @ 200m pace in a short space of time sums to a good indicator of 400m fitness (e.g. 3 x 150m in 17s is really about 51s for 400m) and you need to improve your 400m speed.

Also, I know that in the middle of the racing season both Lydiard and Arch Jelley both believed in doing 100m fast around a track then coasting 100m then doing it again etc. John Walker would do as many as 50! (or 10k of running). It is quite good for preparing you to handle surges, improving cadence and getting an intense session of 3-4k over quickly so you can go home.

Good luck.

I had the exact same PR going into my senior year, and was able to get all the way down to 2:02. We had a first year coach come in who knew what he was doing, and he really helped me to progress in both the 8 (2:11->2:02) and the 16 (4:56->4:38). His training really emphasized repeats between 200 and 500 meters. Most workouts would be done at either mile or 800 goal pace with corresponding rest times. These workouts really helped to help develop a "comfort" of sorts at the given speed. Proper rest on the easy days was paramount. Typically easy days would be 5-6 miles @ 7:45 pace followed by a few strides barefoot on the turf. As far as non running work, I specifically focused on body weight training such as abs and pushups. The only lifting I did was upper body to help develop a bit more strength which seemed to help in the 8. If I remember correctly, we ran 7 days a week each week with the occasional 6.

A typical non meet week would look like:

Sunday: 7.5 miles @ 7:00 with 6-8 strides after -

Monday - 2 mile wu + 10x200 @ ~ 30-32s with 2 minutes standing recovery.

Tuesday - 6 easy + strides

Wednesday - 2 mile wu + 8x500m hill with jog down

Thursday - 8 miles @7:00

Friday - 8x400 @ mile pace with 2 minutes standing recovery

Saturday - 9 miles @ ~7:00

We typically had meets on Thursdays, so premeet days would be about 4.5 miles easy with some light strides mixed in with handoff work.

Johnnyflash123 wrote:

Last year when I ran the 4x400m alternative, I used to hit a 58 but now I think I can hit a 56 or 57.

Get that 400 under 55 then you can definitely do it. I have a similar mile PR never broke 5 in hs. Work on speed endurance too. For example those 200s I've done 3 sets of 8x200 with 45 sec recovery & 2 between sets. Averaging 33 & closing in low 30s. I've ran repeats under 30 sec with 200m jog rest but the key is to run them relaxed. Work on your 600 time. If it's not 1:30 then get it there. I can do long runs around 6:50 pace. Take your easy days however you want, work on core, lift weights, work on a lot of drills so you have nice form & stay healthy. Learn how to race the 800m.

I go out fairly conservative but without losing contact. Always run between lane 1 & 2 so you can react to moves. After 500m get to the 600m fairly quick then if you feel good then go for it at 200 if not wait until 100.

Oh I see what you mean about the 150m workout and the 100m workout. Now I kinda know what to do this week and the other upcoming weeks. Thank you. I really do appreciate for your information. I'll keep you update for my 800m times. I'll probably reply you after my race " Friday ".

Hey Thank you for sharing your information I really appreciate it. Now I kinda know how to train on my weekly workouts. Once agin, thanks.

Yes! I will try ma best on improving my 400m and 600m time. Thank you for mention me about the 200m workout. Also thanks for how to run the 800m time, i'll keep you update about my time.

I ran a 2:01 at my meet last Thursday. Last season I was a 2:18 so I've dropped a lot. We got a new coach this year that's had us doing Monday: 5 400's at a 60 or lower split with a 1:30 break in between. Tuesday: typically meet but if not we do 14 200m build ups (75% sprint first 50 meters, 80% sprint next 50 meters, and a 90% sprint last 100m) with a 1 minute break. Wednesday: 8 reps of a 200m sprint, light jog 100m, power skip 50m then you restart with the 200m sprint. Thursday: typically meet again but if not we do military 800's (run a 400 meter pace 1st lap then best you can do 2nd lap) usually 5 times. Friday: stretch good and do a 2 mile Indian run if you have a team, if it's just you jog 200 meters then sprint 20 meters and then stretch again