I ran an 800 in 1:55 yesterday. I went out in 53 (400m pr is 49) and died in the last lap in a 62 but managed to hold on for the win. What could I have run with better pacing?
I ran an 800 in 1:55 yesterday. I went out in 53 (400m pr is 49) and died in the last lap in a 62 but managed to hold on for the win. What could I have run with better pacing?
Probably low 1:50s. If you go out in 54-55 and hit 56-57 you could probably go around 1:50-1:52
Steve Cram once said that you need to focus on running a good second lap. I would suggest that you will make your biggest gains from lowering your second lap split that probably mean a 2-3s slower first lap.
1:54 high, perhaps 1:54 low if drafted.
try going out in 55-56 and see what happens.
Trackbot! Optimize 800m 53 62
Optimized time for 1:55.0 800.0m based on even pacing:
1:51.54
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It's widely known that a 2-second differential rule of thumb is the best way to run the 800. In others words, in order to run a 1:54, go out in a 57 and come home with a 59. Doesn't work for 100% of people, but it does for most.
Trackbot! Optimize 800m 59.4 60.4
Optimized time for 1:59.8 800.0m based on even pacing:
1:59.42
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Trackbot! Optimize 800m 68 74
Optimized time for 2:22.0 800.0m based on even pacing:
2:19.69
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Trackbot! Optimize 800m 57 56.3
Trackbot! Optimize 800m 65 69
Oncea800runner wrote:
It's widely known that a 2-second differential rule of thumb is the best way to run the 800. In others words, in order to run a 1:54, go out in a 57 and come home with a 59. Doesn't work for 100% of people, but it does for most.
This depends on the level of ability and age of the runner. The slower the runner the more a differential.
54.5 then 58.5 will get you to 1:53 in a few weeks.
Optimized time for 1:53.3 800.0m based on even pacing:
1:53.03
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Optimized time for 2:14.0 800.0m based on even pacing:
2:12.46
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Trackbot! Optimize 800m 30 35 35 34
Optimized time for 2:14.0 800.0m based on even pacing:
2:10.83
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Trackbot! Optimize 5000m 3:44 3:45 3:48 3:47 3:25
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