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Lower 800 meter time
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by Chava on December 23, 2008
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Hello!, Well I am a high school runner and I last year as a freshman, I ran a 2:20 in the 800 meters. This year, I have trained harder, right now that it is winter break I have been running more than 50 miles per week. I am in the phase where I need to get my aerobic capacity as high as I can. January work-outs are going to come up and in February indoor season begins. My track season is over by May, how can I lower my time to as close as 2:00? I really want to get under 2:05, because if that happens I have chances of going to state. I hope you experts can help me out. :D
-Chava
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RE: Lower 800 meter time
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by glack on March 28, 2009
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300's.
300's.
300's.
if you need to be doing aerobic work, 6-7 miles, each 1.5 miles or so there should be a drop in pace of at least 10 seconds per mile. The last mile should be 5:20 or faster, but you want to be at the point where you are floating. As an 800m runner, you will need to find the float. That's where 300's come in. 800-1500m runners need wheels. You should be clicking off 45-47sec 300's like it's no big deal.
Workout:
9-12x 300. Done in sets of 3.
Set 1: 49 seconds
Set 2: 45 seconds
Set 3: <45 seconds.
At no point should you want to feel like you are all out. You should concentrate on finding your breathing, stride, and the float. It should look like you are galloping.
In college that was our bread and butter. 46, 42, 38-39.
Don't be afraid to put some spikes on and blow out a hard 600 as well. Concentrate on hitting a number at 400 and then hold on. In your case, 55 is an attainable number. That last straight is going to suck, but it is where you will find out if you are ready to race or not. Get ready for college when you have to go through in 49 in a group and hold on for dear life. 1:17 the hard way.
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RE: Lower 800 meter time
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by runninboy on June 14, 2009
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this is a late reply but as my specialty was the 800 and i ALWAYS broke 2 in HS i figured i would lend u some help.
200's
200's are most important, this is what i learned in HS and my coach in college swore by them and he was an olympic finalist in the 800. You use them for pacing but also for your endurance work. You mst always do them at your desired race pace and run them in the kind of "floating" stride the other poster alluded to. You never"sprint" them. If you want to run 2minutes for the 800 do nothing on the track all summer but 30 sec 200's preferably 10 x 200 with about a 200 jog, or about a 2 minute rest interval. the first 3 or 4 should feel slow but by number 5 or 6 you should be tightening up, but keep from sprinting, keep your same stride cadence & length. adjust the workout rest interval accordingly, when you get in better shape cut down the rest interval. When you are racing think of your race in 4 200 segments rather than 2 400 segments.
the first 299 is to establish pace & position, 2nd 200 concentrate on maximum efficiency, relaxing your breathing, upper body, easy arms, efficient footstrike etc, the 3rd 200 mentally should be your last(the final 200 takes care of itself, get home as quickly as possible no more pacing)in the 3rd 200 you should start a slow acceleration to get better position, get out of any boxes and start preparations for your sprint.
then go
u will improve no problem
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