I am a highschool senior and I am looking to run a sub 2min 800m to qualify for states. I have been putting in mileage of about 20-30miles a week along with track work. Last year I ran the 100m 12.4sec 200m 24.7sec and 400m in 54sec. I am wondering if anyone has any tips for me going into this track season.
Ran sub 2 for the first time last weekend, for me it wasn't alot of mileage that did the trick (similar to what you're doing right now) but more having really quality miles, 400-600 repeats are the days I feel I gain the most out of. I even would do 3x4x60 meter days with long rest every once in awhile. Here in Canada the emphasis is alot more on speed compared to America.
Generally what you really just need is to stay consistent with what you have going on.
Of course every runners gonna be different though, I'm just regurgitating what my coach decided for me. My biggest suggestion is to find a good coach and trust him.
Good luck!
Thanks a lot your advice is very helpful best of luck to you as well.
My first sub-2:00 clocking was sophomore year of high school. From what I remember, I was putting in 35-45 mpw that season, with one speed workout/dual meet, one threshold workout, and one invitational pretty much every week. For someone coming from the 400, you'll definitely want to focus on building your aerobic capacity, cuz that's really important for the 800. A 54-second 400 is definitely not going to cut it for a sprinter trying to break 2:00, I ran 52 a couple hours after my 1:59 and I was a distance runner coming down (I also ran 15:56 for 3 miles in XC that year). I would work mostly on your speed endurance and aerobic capacity, so basically do a lot of work at lactate threshold and VO2 max, and everything else at 800m pace or even faster. You probably don't have to worry about doing long tempos or consistent long runs, but definitely put in some lactate thresholds and cruise intervals, as well as a good amount of easy mileage.
Work on you speed. Run more 4x400 legs. All that slow mileage isn't going to help you maintain the quick pace you need for an 800.
I’m not sure how much of a difference this makes, but I have lost around 12 pounds from last track season and I have been training all the way throughout the summer and fall up to now. Like lifting and strength type stuff, then I started to put miles in around November along with two track workouts a week such as 800m repeats or 400m repeats. This weekend I have an indoor track meet and I’m running the 800m and 400m so I guess I’ll see how the work payed off.
When I do these track workouts I do the 800m around 2min 30sec and 400m at 1min 10sec
Work on speed and workouts that increase anaerobic capacity.
For speed think workouts like 3x3x200 with 100m jog in-between reps and 200m jog in-between sets. 200 should be fast like 31,30,29-30,29,28-29,28,27 or lower if you have the gas (also do it trainers- save spikes for game day). Modify for your initial conditioning and try to get quicker by the end of the season (indoor maybe start at like 33 for first rep down to 28... cut pace during season).
For anaerobic try like 4x800, 6x800 , 200-400-600-400-200 or a workouts incorporating a lot of 400/600. Pace should be a little slower than race but if you are doing them right you should be going to the well for the last set/ few reps. An example might be like 8x400 with 200m jog break in between reps. For an early workout pace should be decent think maybe 64, 63, 62, 61, 60, 59 or lower. At the end should be pretty gassed...the cool-down might feel like an extra rep.
Work on core ~3 times a week and weight training like 2-3 times a week during indoor. Weights should be pretty simple think pop-ups and maybe some squats (bar and maybe some free weights). Practice good form and have a spotter. Don't mess with machines they're for chicks anyway. Taper off the weights during the start of outdoor. can't emphasize the importance of core/weight training enough.
Workout 2-3 times per week with a rest day once per week (my coach usually gave us Sundays off). During a two week period, you should ideally being working out four-five times, running the other days with two reserved for rest. Focus more on anaerobic capacity workouts in the winter/early spring. Mid to late spring incorporate more speed workouts. Run as you feel on the days in-between. Don't kill yourself with miles...run like 4-8 miles max on "run" days.
As a high schooler, this training helped me dip below 2 in the 800 as well as have success in other races.
Dr. DETROIT wrote:
Work on you speed. Run more 4x400 legs. All that slow mileage isn't going to help you maintain the quick pace you need for an 800.
Running the 400 is not working on speed. It's working on speed endurance.
Dr. DETROIT wrote:
Work on you speed. Run more 4x400 legs. All that slow mileage isn't going to help you maintain the quick pace you need for an 800.
Slow miles are definitely needed in order to break 2. How many people especially high schoolers do you know have broken 2 off of 10-15 miles per week?