How do I improve on my 800m time?

Question

my track season is almost over and i need some advice to prepare for next year. my current time is 2:33 and i'm looking to improve it by 20 seconds by next year. if i were to run 5 times a week from now to next year, what should distance should i be running everyday to reach my goal? what exercises should i do to help my speed? thanks for the help!!!

Answer 1

I would recommend doing XC next fall.  

This summer, train as the XC runners do.  Have a successful fall season.  This will give you a great base and all the endurance you will need in the 800.  Over the winter, do winter track if your school offers it.  If it doesn't, continue to maintain your level from XC.  You should probably focus more on endurance, but try to get some speed workouts in there as well (if you play basketball or swim, those workouts should be fine).  By the time next spring rolls around, you will be ready to focus on getting the speed you want in the 800.

Talk to your track and XC coaches about your goals.  They can help make sure you do the proper training.  Also try to get a group of teammates together to do the training in the offseasons.

Good luck.

Answer 2

Preparation outside practice:

You need to combine strength training with cardio to see optimum results in your performance. Do pushups, crunches, lifts, etc.; you can find variations of such strength exercises online. Variety is beneficial; it will truly challenge your body and take it to limits it has never reached.

800m on race day:

Everyone paces oneself differently. If you're allowed to cut in right after the gun goes off, make sure you get a good start; don't let anyone elbow you in an attempt to push you back. If anything, elbow others:) Start out at a fast jog, and take it up a notch after the 200 mark. After your first 400, just hang in there; try not to slow down. When you come to your last straightaway, give it all you've got left. There's no one way to run for everybody; each person has his/her strengths and weaknesses. Try not to let yourself get psyched out. One saying I like to run through my head is "Pain is weakness leaving the body". It's a saying by the Marines, and it's great to think about when you're feeling mentally and/or physically exhausted during a race. Good luck!:)

Answer 3

When I was a freshman in high school, I ran a 2:31 for the 800 in my first ever track season. The next year, I ran 2:09. How did I make the drop? I ran Cross Country. A good Cross Country season is key for anyone running 800m and up because you need more strength for the 800m than speed. Running a 30-second 200m pace is not hard. But holding it for 800 is. .

Answer 4

do more 200 on the track