How to pace yourself in a 800m race?

Question

I'm a sprinter and I don't usually do longer than 400m. In school however we are having "sports day" and the girl running 800m has to drop out because of injury so I have to take her place. Any advice on how to run it? Like how fast do I run the first lap compared to the second? I have good stamina so I don't have a huge problem, I just need some tips! x*x =)

Thanx!

Answer 1

try to start out quickly, get a good lead. pass anyone in reach by the middle of the second lap. at he 150m(to go) mark, put on those legs and sprint like thres no tomorrow.

good luck

Answer 2

The 800, in my opinion, is one of the hardest races to run.  It's very hard to pace correctly, because the length makes it too long to sprint, but the race is too short to be able to be paced comfortably.

The way I have always been taught to run it is to do your first 400 around 5-8 seconds slower than you would if you were running a 400, and then to keep that same pace or speed up for the second lap.  The last 200 is supposed to be kicked, although after a lap and a half at a high speed, its hard to find the strength to do so

Good Luck!

~Abab

Answer 3

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!:)

I ran the 3rd leg of the 4 x 8 the other day. I was terrified because I am primarily a sprinter/hurdler, and I was put in the relay as there was no one else available who could run my time or better. I was to hand off to Shelby Greany, who's nationally ranked in pretty much every distance event and somewhat of a celebrity in the tri-state area. Her PB is something like 2:14, which is an incredible time for a junior girl. I ran my first lap in 69, which I think was too fast for the first lap. I did run a PB, though, of 2:32.7, so I was happy. Just keep on pushing through the race; don't let your mentality go down and you'll do great:)

Answer 4

the 10 seconds slower thing is true from 4 to 8 but dont try and even split (run both laps equally) no good 800 runner does that

you have to go all out and that generally means a bit slower on the second lap

Answer 5

Since you are a sprinter and have never run or trained for the 800 it is difficult to tell how fast you can run.

An 800 should be run evenly so that you run the same pace the entire distance.

Try to come through the first 400, 10 seconds slower than your race 400 time.

This will feel very easy, be careful you do not go out too fast.

The third 200 is the hardest, if you can get through the 600, then coming in the last 200 is something you can do.

If you have good stamina you can run the second 400 at the same speed as the first 400, or at least you should not slow down more that a couple of seconds.

The biggest danger is going out too fast, or if you go out too slow your sprint the last 200 isn't going to mean anything because you will be too  far behind the leaders.

If you are running for place rather than to run your potential best time, then run behind the leaders, don't let them get more than 5 meters ahead of you, and then kick in the last 200.

This theory depends on whether they run a pace  you can do, so that they are not too fast for you to keep up with them.

If everyone is afraid to race and they go out slowly to be safe, then you could win with a sit and kick race.