How strong are sub 2 800m runners

As a 6'1", 155 lb gangly guy who ran 47.9 (split) and 1:56, I only tried to bench 135 once and couldn't do it. Squat was 225. Never did the deadlift, but powercleaned 191x3.

I ran 1:53 at 16 weighing 130 lbs and could probably only bench 90 lbs. I ran 1:49 at 22 weighing 138 and could probably bench 115 lbs. I'm not strong, just have good foot speed.

swerve wrote:

I ran 1:53 at 16 weighing 130 lbs and could probably only bench 90 lbs. I ran 1:49 at 22 weighing 138 and could probably bench 115 lbs. I'm not strong, just have good foot speed.

Also FWIW I'm 5'9

No way nick could only bench 205. I was able to bench 215 as a 6’ 155 pound 1:56 guy in highschool and we all know symmonds was stocky af

10 years ago (70kg, 180cm, 800m:1,55)...bench 50 kg, deadlift 60kg and squat 300kg(with weight bar)...one time per week in the gym...and i dont look so strong in legs...

I was a 19-year old 1:57 man.

Most of my weight lifting was 1 lb. repeats with a can of 16 oz. Rainer Beer.

I had buggy whip arms!

Runx83 wrote:

I’m guessing most 800m runners with good speed could probably bench 1.5 their body weight, deadlift about twice, and squat 1.75.

If you are an 800m runner around that 2:00 level, what are your stats?

Interesting question. I coached HS track 3 seasons in the last 7 years. Life and career obligations shifted that, but nonetheless, some interesting observations of (most) HS distance runners. They're very underdeveloped in terms of musculature. They lack basic core strength, and struggle to perform a sets of even 3-5 good form push/pull ups. Gotta think, if they start running Middle School XC and that's their go to sport, unless a coach or parent is more knowledgeable, they become aerobic monsters and never develop into functional athletes as all they do is run, run and run some more. There is still a HUGE misconception of strength work with runners, especially HS aged. A lot of misleading old nonsense about "bulking up." I wholeheartedly believe that's why so many stress fractures, and various injuries are found in developing runners. There was a stud 800m runner in our area, multi time state champion, while obviously an outlier, some coaches who knew him said he loved the weight room and it showed. I saw a video of him dead lifting 350, I am guessing he's no more than 150-155.

When I was fast … I weighed 146 and I guarantee you that I could not bench 146 at that time. In fact, I probably couldn’t have benched more than 100. Many years later, I benched 225. But I probably couldn’t break 2:30 when I did that. It’s very difficult to be strong and fast at the same time.

He may have just been focusing on lifting for strength, or powerlifting. That way he did not gain extra mass and was still able to run fast. The general pattern I'm getting here is that most 800m runners that do lift have a pretty good deadlift and squat, which makes a lot of sense.

Was 5'7 105

PR 2:02.5 (62.4/60.1 neg split). Probably could have run sub 2 or very close in the ideal race.

Never benched over 130 at that weight and was probably only capable of 115-120 at the time of my PR

Squatted 205 in the winter before that season

Deadlifted 225 the year before, never deadlifted again but pretty sure I wasn't stronger or weaker

Runx83 wrote:

I’m guessing most 800m runners with good speed could probably bench 1.5 their body weight, deadlift about twice, and squat 1.75.

If you are an 800m runner around that 2:00 level, what are your stats?

i think you're being a bit optimistic but there are certainly exceptions.

this is me from high school:

6'-1"

165 lbs

800m - 1:56.7 (49.8 400m)

bench - 200 (did it only once, never tried for more)

squat - never maxed but could do 3 x 10 sets with 315 lbs after workouts near the end of the track season

also, i dunked a basketball a few days after my bench, because i remember thinking it was way cooler than benching 200

i had a couple teammates who were more 200-400-800 guys who could definitely bench and squat more than me, but the majority of good 800-1600m guys i knew were "weak" and didn't lift much. My teammate ran 4:12 and 1:54 and used 95 lbs for bench reps....

1:53, weighed 142 pounds, could bench about my body weight for one rep. Definitely a distance runner type 800 runner!

In college during my Prime I was 5'11 and weighed 142-146...

Bench 185 * this is an asterisk... injured, but kept lifting upper body for like 2.5 months straight. Normally I would probably be 165.

Squat - Max? but Could do 245 x 5 pretty easily.. So, Maybe 280?

Deadlift - no clue. maybe 300?

Clean - 205

Lol not necessarily. I've broken the 2min barrier 3 times over a period of 4 years. At no point could I have benched or deadlifted my bodyweight. I may have been able to squat it, but it would have wrecked me.

The last time I broke it was maybe a month ago, so I'll give you my stats from then. But, I would have been significantly weaker when I did it the first time and second time (both over a year apart).

6'2. 158lb.

Bench max: 135

Deadlift max: (never did it, but repped 95's)

Squat max: no idea, never did more than 95.

As for the training I was doing, I lifted twice a week max, and only the benching was maxing out, everything else was just activation. (The benching was just for fun, probably didnt help me a whole lot.)

The mileage each time was completely different.

The first time I was fresh off of XC training, so probably 50-60mpw w/ no speed. I don't think I did any more than 3-4 workouts at anything faster than mile pace, but I still had a great kick. Most runs were around 7:00-7:30 pace. Honestly, I have no idea how I broke 2 then, most of my races that season were more 2:04-2:07

The second time I was doing about 40mpw with every run pretty hard. Did a Vo2 session on Tuesday and a pure speed (usually 200's or 300's) session on Friday and a 10mile LR. Every run though was cutting down close to 6:00. That sucked. I was tired all season and I think just hit it right one race. Most races were around 2:02-2:04.

The third time was by far my best season.I had a very consistent summer/fall at 60mpw, no injuries, and no big workouts. A few tempos and thresholds but just gearing up for track. Track I did 35-40mpw in the beginning, with K repeats on tuesdays and hills or 300's on Friday. LR was 8. Except for Tuesdays and Fridays, every run was slower than 7:30's with a number of them closer to 8:00. I ran a number of 2:00's and 2:01's. Best season by far.

In none of these seasons was I doing any serious weight lifting. A lot of strides, a lot of core, and a lot of getting plenty of sleep and eating healthy.

Sorry that was a lot, but hopefully it helped. My theory here is that it doesnt really matter what you are doing, so long as you are committed and living the right lifestyle when youre not training.

Jah boi wrote:

I’m guessing most 800m runners with good speed could probably bench 1.5 their body weight, deadlift about twice, and squat 1.75.

If you are an 800m runner around that 2:00 level, what are your stats?

[/quote]

Ridiculous. El G was 130 pounds. Kipketer was 135.

You think either of those guys could bench 190?? Deadlift 260??

LOLOLOLOL. Nick Symmonds says he could barely bench 200 and he looks like a powerlifter compared with Kipketer. (Who in turn looks like a lifter compared with El G.)

And they were low-1:40s runners.

Sounds like you are focusing on the wrong things.

Juantorena could probably bench 500 and squat 1000 and deadlift 2000, and even win the javelin by throwing Nigel Amos.

Runx83 wrote:

I’m guessing most 800m runners with good speed could probably bench 1.5 their body weight, deadlift about twice, and squat 1.75.

If you are an 800m runner around that 2:00 level, what are your stats?

I ran 1:58 at 800 but could only benchpress 50 kg. lol

I don`t think thin 800m runners like e.g. Ivo Van Damme could lift much more either.

It`s still the cardiovascular system and natural speed that counts most for the result at 800 I think.

get out of the gym and run wrote:

Jah boi wrote:

I’m guessing most 800m runners with good speed could probably bench 1.5 their body weight, deadlift about twice, and squat 1.75.

If you are an 800m runner around that 2:00 level, what are your stats?

Ridiculous. El G was 130 pounds. Kipketer was 135.

You think either of those guys could bench 190?? Deadlift 260??

LOLOLOLOL. Nick Symmonds says he could barely bench 200 and he looks like a powerlifter compared with Kipketer. (Who in turn looks like a lifter compared with El G.)

And they were low-1:40s runners.

Sounds like you are focusing on the wrong things.[/quote]

Yes, but running fitness is not what helped "find" El G.

El G was selected via a national "search" to find the athletes with the best potential for mid distance development. The standards they were looking for among the obvious fitness time trial tests were not just outlandish pr's at a young age.....The main tests they looked at among the talented fit kids were the standing broad jump and the standing vertical.

I don't remember the actual numbers, but El G could jump the highest and furthest among the "fit" prospects. They took the best prospects among fit kids based on leaping, explosive abilty, not some aerobic measurement. They were trying to optimize their National training efforts for best results.

Runx83 wrote:

I’m guessing most 800m runners with good speed could probably bench 1.5 their body weight, deadlift about twice, and squat 1.75.

If you are an 800m runner around that 2:00 level, what are your stats?

Haha, my friend in college was 6'1" 135 lbs...he could bench around 90 lbs....ran around 1:57 or so

Obviously an anecdote, but I think you'd be surprised how weak runners are.