(Slow female) Are there any workouts that can help my poor speed endurance?

Let us know how you are doing.

800m in 2:45

10 min walk

400m in 1:15

5 min walk

200m in 35

2.5 min walk

100m in 15

Did each one at time trial effort /: was expecting better

Casey jr xx wrote:

800m in 2:45

10 min walk

400m in 1:15

5 min walk

200m in 35

2.5 min walk

100m in 15

Did each one at time trial effort /: was expecting better

Sub-2:30 shape right now.

YMMV wrote:

Casey jr xx wrote:

800m in 2:45

10 min walk

400m in 1:15

5 min walk

200m in 35

2.5 min walk

100m in 15

Did each one at time trial effort /: was expecting better

Sub-2:30 shape right now.

I’d love to believe that but realistically, I think I’d have trouble getting under 2:40 like I say, each one was at maximum effort. I was only going to do an 800m time trial today but because I was so disppointed with the solo 2:45, the only way I could redeem myself mentally was by turning it into a workout so I dediced to do the cutdowns! I failed MISERABLY at my goal of sub 2:35 in my time trial.

Your biggest drop where there shouldn't be one is from 100 to 200. All the others are reasonable.

Try some flying 20s. Set up cones and accelerate slowly staying very relaxed approaching the cone. Fly through as smoothly and fast as possible. Do about 4 with full recovery.

Another day try 5x 150.

Once your 200 gets below 31, the longer distances will fall into place.

Your biggest drop where there shouldn't be one is from 100 to 200. All the others are reasonable.

Try some flying 20s. Set up cones and accelerate slowly staying very relaxed approaching the cone. Fly through as smoothly and fast as possible. Do about 4 with full recovery.

Another day try 5x 150.

Once your 200 gets below 31, the longer distances will fall into place.

I was looking for walk-on opportunities for a close blood relative a few hours ago on Athletic.net. I looked at one university in Big Sky Conference, a university in Big 10 (14), a university in Pacific 12 and a university in Horizon Conference. OP, you would not be the slowest 800m runner in any of four conferences stated. If you're a sub-2:30 800m runner, be proud.

I don’t think I’m a sub 2:30 runner yet but if I was able to TT a 2:45 on a day where I wasn’t really feeling my strongest then I think in a race setting in good condition I should be capable of 2:3x.

Is it realistic to expect a 2:39 to 2:29 improvement within a month? I will try everything I can to get there, including flying 20s, 30s and 40s plus also 150s.

Casey jr xx wrote:

I don’t think I’m a sub 2:30 runner yet but if I was able to TT a 2:45 on a day where I wasn’t really feeling my strongest then I think in a race setting in good condition I should be capable of 2:3x.

Is it realistic to expect a 2:39 to 2:29 improvement within a month? I will try everything I can to get there, including flying 20s, 30s and 40s plus also 150s.

Take care of your body. Eight-hundred metres training, means you are risking injury at a significantly greater risk than one training for a Marathon. Trying to go from 2:39 to 2:29 in a month is a big jump. I cannot imagine a need to attempt to go from 2:39 to 2:29 in a month.

It would help to run with others.

Even if you feel like you are pushing yourself.

My middle school daughter went from 35 to 30 for 200m in no time by joining her team.

Even running beside me is usually good for 2-3 seconds.

Things to try wrote:

It would help to run with others.

Even if you feel like you are pushing yourself.

My middle school daughter went from 35 to 30 for 200m in no time by joining her team.

Even running beside me is usually good for 2-3 seconds.

I DEFINITELY agree but local runners only seem to be interested in training for 10k to marathon distances. :( It’s hard to find people to actually train sprints with.

Casey jr xx wrote:

@dunesrunner:

14.x to 33.x in the 100m to 200m surely indicates an endurance issue, no?

Yes, which is why you need to develop your speed, not necessarily top end speed,

but speed over distance, which is not yet developed enough to hold for 200 meters.

That doesn't mean to just do more distance, as that would not help your speed,

but to run at 90 of your speed effort, and then repeat it over and over, many times.

That was just one workout example. A variety of training for supporting your speed would be best.

What you describe is not a problem with speed endurance. You have weak stamina. Speed endurance is the ability to hold maximum speed over a 60, 100 and 200m distance. The 400m is a mostly lactic event and while it is amazing what runners like Wade Van Niekirk can do they are running the 400m with a good cushion of “speed reserve”, which is the difference between their maximum speed and their 400m “cruising speed” and it is their ability to perform under lactic acid overload that allows them to “cruise” like that. The 800m is about the same, just not as severe. If you handle pain and discomfort poorly don’t run the 800m or 400m.

As a previous poster said, you need to do more distance, but also be consistent and do a hard interval or farklek session once per week, maybe twice per week if you can get in good enough condition. It takes time. Avoid doing hard workouts on consecutive days and you may even want to do a hard workout every 3 or 4 days depending on your condition and age. You need to be realistic about what your body can handle and your recovery requirements, if you attempt too much you will burn out and/or get injured. It takes time (seasons).

It seems like you have decent speed if you can do a bunch of 100s in 15.x. With some proper sprint drills you could very well improve your 100m PB. Good speed is important in the 800m.

Casey jr xx wrote:

800m in 2:45 / 400m in 1:15 / 200m in 35 / 100m in 15

Did each one at time trial effort /: was expecting better

This paces are too far apart. Try this:

2x 800 with 3 minute rests (on 6) ......... support for 400s

4x 400 on 5 (rest 90 to 105 seconds)

Whoops, most of my post was missing.

Try this:

At least 2 to 3 miles moderate steady warm up;

2x 800 with 3 minute rests (on 6) ......... support for 400s

4x 400 on 5 (rest 90 to 105 seconds)

I give up, will try it tomorrow.

After your season I'd train with the 10k group. The extra endurance will help more than anything in the future

Casey jr xx wrote:

I don’t think I’m a sub 2:30 runner yet but if I was able to TT a 2:45 on a day where I wasn’t really feeling my strongest then I think in a race setting in good condition I should be capable of 2:3x.

Is it realistic to expect a 2:39 to 2:29 improvement within a month? I will try everything I can to get there, including flying 20s, 30s and 40s plus also 150s.

You have all the speed you need for sub 2:30. Don’t let it fade but put the real work into longer intervals. When you set out for yout 2:35 TT, where did you get in trouble? 400m? 600m?

My splits -

200m 0:37

400m 1:20

600m 2:01

800m 2:45

And @ the person who asked if I do progession runs, yes I do the, occasionally. Last week I did a 9 miler than averaged 8:00 pace but the last 3 miles were a bit quicker and I was feeling good so the final mile was in 7:15! Some hill fartleks don’t seem like a bad idea, on a fartlek my on pace seems to be at about 6:30 ane my off pace seems to be at about 8:45-9:00 according to my garmin!