How to run a better 800m?

Question

My 800m time is 2:55.

I know that's really slow, but how can I improve?

I usually run the 1st lap in 81 seconds and the 2nd lap in 94 seconds.

How can I avoid slowing down SO MUCH in the 2nd lap?

Answer 1

work on stamina

Answer 2

You're probably either over-exerting yourself in the first lap, not pushing hard enough in the second, or haven't built up a high level of endurance just yet. How do you practice? I would suggest running long distances rather than just 800's, run 3 to 5 miles a day or so and you'll find your times should drop 10-20 seconds if its an endurance problem.

Answer 3

I run the 800m too and I think something that helps me is ladders.  In practice on one day I will run ladders starting at 200 then 300 then 400 and back down.  I do this about 5 times.  The  on the other day I will do more of an endurance work out.  Usually running about 3-5 miles.  I switch the days back and forth.  It helps to keep me fast but still have the endurance.  This workout has helped me to lower my 800m time and help to keep my pace consistant.

Another tip is to make sure that you are rested up for your track meet.  Make sure to get plenty of water, and eat a good meal the day of the meet.  Strech right before you run to keep your muscles ready.  I hope this helps, and good luck!

Answer 4

try having your coach or somebody set up cones at every 100m or 200m mark. then set your goal time and figure out the even splits for that race. you probably need to slow down a little and work on evening out your race.

that's  just my experience. you should find the way that works best for you. do plyometrics and build leg strength, not mass.

the 200 split seems to work the best. the 100s are usually for 400m which is what i run. another way is to work on your 400m time. get it faster and your laps will be quicker.

hope you win.

Answer 5

To run a good 800m you should run at a more even pace.  In your case slowing down a little for the first lap and saving some energy for the second.

Since 800m falls into the speed endurance category you need to identify your weekness (speed or endurance) and concentrate traing to improve this.

Perhaps try 200m reps - with 200 metre jog recovery between reps.  Double your distance i.e. 8 reps.  Even 100m reps will help if speed is your weekness.

Of course you need to do steady / slow long runs.  Also try a tempo run (1-2 miles at a quick pace) and vary your pace during steady runs (speed up then slow to recover).

Hope this helps, from a 1:58 man with a Sports degree.