I started track as a sprinter, but my coach moved me up to the 800m this season. I ran my first ever 800m last weekend in 2 mins 40 seconds. I’m a 60 second flat 400m runner, and a 27 mid 200m runner, so I know I can be much faster than that. I’m aiming to run in the 2:20’s. Should I run the first 400 fast then try to hold on, or try to split my 400’s almost evenly? Or any other suggestions please?
Don’t think you’re a sprinter. Maybe move to ultras.
If you are a female, 27 & 60 for 200m & 400m are decent times. If you are a female, use the 800m as simply bracket racing. Go out in about (68 or 70) seconds, first 400m.
Sorry about all of the idiots on this forum.
Your time drop offs indicate a lack of endurance. Build up your mileage to at least 30 miles per week and you’ll start seeing some more consistency. With 60 flat speed the fastest you can get is 2:12 so if your endgame is to run faster than that you need to do more speed work as well.
Here is a video that might help. https://youtu.be/2QSB30GiCYs