Do you think I have what it takes to break 4:30?

Everbody ran 430 in high school. That will include you.

400/800 training is more difficult as you know. You are close to another level as an 800m runner. Get your 400m PB sub-51 and get your 800m PB sub-1:55. I know it's not necessarily fun being anaerobic all the time, but you have an opportunity to be a next level 800m runner.

Harder training but more rewarding ... wrote:

400/800 training is more difficult as you know. You are close to another level as an 800m runner. Get your 400m PB sub-51 and get your 800m PB sub-1:55. I know it's not necessarily fun being anaerobic all the time, but you have an opportunity to be a next level 800m runner.

I actually wanted to do the 800 in the state series, but my coach refused me the opportunity in favor of two seniors who are barely sub 2:15.

What is a good 800m training structure? I don't really see them circle around that much.

Thank you.

I liked how S Coe (or how Peter Coe said S Coe trained) as an 800m runner. I like the book, Better Training for Distance Runners. You aren't going to start doing: Circuit Training, Power Lifting or Plyometrics this season. Ask the coach politely again if you can train with 800m runners this season.

For sure. There are currently 6 guys on my former high school team under 4:30, and their PBs are:

51/1:57/4:25

53/1:57/4:27

54/2:00/4:27

56/2:06/4:28

56/2:05/4:28

53/1:59/4:29

As you can see your 400/800 credential are more than enough to get the job done, and considering you ran 4:35 a couple weeks ago alone you can definitely run 4:28 or so with competition.

I did the 4x8, 1600, and 4x4.

I won the first leg of the 800 by roughly ten meters (2:00)

In the 1600, I was tied for second until the end of the 3rd lap. I fell to 5th, with 300 to go. Top 4 move on. And I sprinted past the guy in 4th with 60m to go to move on.

4x4 was uneventful, ran a 52.1 split.

Any tips?

shouldn't be an issue to break 4:30 with your current PB's actually would think you can run 4:26 based on those times.

just need to make sure your training is on!

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My sectional meet, the meet before state, is on Saturday. These are the times of my competitors.

4:17

4:18

4:31

4:31

4:31

4:35

4:36

4:38 (me)

My big thing, is doubting my ability to keep up on the 3rd lap. I should be able to floor it past them in the last 400m, but I question my ability to stay with them.

I need to be able to go under 4:30 to compete at state.

tryna break 4:30 wrote:

My last 1600 was April 29th, I ran a pr of 4:35. However, my coach did a time trial, and no one else on my team is under 5:00, so I was on my own.

My Prs:

400: 52.7

800: 1:59.1

1600: 4:35

My Splits were:

1:09

1:09 (2:18)

1:12 (3:30)

1:05 (4:35)

Last week I did a set of 4x800 @ 2:13 (3 min rest).

2:15

2:13

2:13

2:11

The first two were pretty easy. In the third one the last 100m was rough, and in the last one, I felt it with 250 left.

Is your 400m time real or is it a relay split? Either way, you have decent speed. Just based on your 800m time and fact that you closed a 4:35 with a 65s last lap, I think you are absolutely capable of sub 4:30. Just being in a real race will help you dig deeper in the third lap.

3hr-marathoner wrote:

tryna break 4:30 wrote:

My last 1600 was April 29th, I ran a pr of 4:35. However, my coach did a time trial, and no one else on my team is under 5:00, so I was on my own.

My Prs:

400: 52.7

800: 1:59.1

1600: 4:35

My Splits were:

1:09

1:09 (2:18)

1:12 (3:30)

1:05 (4:35)

Last week I did a set of 4x800 @ 2:13 (3 min rest).

2:15

2:13

2:13

2:11

The first two were pretty easy. In the third one the last 100m was rough, and in the last one, I felt it with 250 left.

Is your 400m time real or is it a relay split? Either way, you have decent speed. Just based on your 800m time and fact that you closed a 4:35 with a 65s last lap, I think you are absolutely capable of sub 4:30. Just being in a real race will help you dig deeper in the third lap.

That was in an open 400. I did not use blocks, though.

My relay split is usually 51.2

tryna break 4:30 wrote:

Last week I did a set of 4x800 @ 2:13 (3 min rest).

2:15

2:13

2:13

2:11

The first two were pretty easy. In the third one the last 100m was rough, and in the last one, I felt it with 250 left.

With a session like that, you're definitely able to break 4:30.

Make sure you don't go out too fast.

Go out at an even pace the first three laps, and then run your best to the finish.

Yes you do! Here’s the thing, don’t worry on if you can or can’t do it, because if you can run a 4:35 by yourself, you can run under 4:30, especially if you have competition. Definitely work on the 3rd lap and try to bring that time down from the 1:12, but that’s still really good for being on your own.

My race is tomorrow, its my shot to go to state. I'll let you guys know how it goes.

I made it to state! I got 3rd with a 4:32. Splits:

1:06.546

1:11.558

1:10.740

1:03.679

I was seeded last and got 3rd.

You could run 4:20 to be honest

Aiming low wrote:

You could run 4:20 to be honest

Statsgangsta optimizer says 4:27

tryna break 4:30 wrote:

I made it to state! I got 3rd with a 4:32.

Congratulations!

Nice!

tryna break 4:30 wrote:

I made it to state! I got 3rd with a 4:32. Splits:

1:06.546

1:11.558

1:10.740

1:03.679

I was seeded last and got 3rd.