Ran 800metres?

Question

I ran 800metres today and i finished in 2mins 48seconds is this a good time for a 14yrs old and how can i improve it

Answer 1

yes it's very good...tie a tire around ur waist and then run with it...after u take it off u'll be the fastest runner in the 8th grade

Answer 2

i agree with the answer ahead of me except on a few points.

doing 400m and 200m repeats is a great way to get faster at the 800, but they need to be at or just above your projected race pace. if you run the 800 in 2:48 now that is about 1:20 per lap so if you are doing 400m repeats you should try to do them each between 1:15 and 1:20 with about 2 min rest in between. for the 200s you should go a little faster like 35 seconds. and take 1:30-45 rest in between. try to do 400, 200, 200, 400 at these paces and that should help

also the philosophy of running the first lap hard and then praying that you don't die on the second isn't very wise or effective. the first time i ran the 800 this year i tried that because i didn't believe in myself and my ability to run even splits so i ran a 55 and then a 65 to finish in 2:00. in the summer with a different coach i learned a better philosophy.

break the race down into 4x200m. the first 200 you need to get out fast so you aren't boxed in or left behind, but once you accomplish this you can just settle in. the 2nd 200 is just run relaxed staying with the pack. the 3rd 200 you run hard and get your arms pumping, this is where you make your move. and then the last 200m you are in full sprint with your arms pumping strongly from hips to face.

this philosophy works because you won't be dead tired after the first lap and it gives you more control over your own race. but you need to work most on strength and speed which is what the 400s and 200s are for. you might also throw in some 300s and 150s at a similar pace/rest ratio.

Answer 3

Not bad. I'd say that time has to definitely improve if you want to stay competitive for high school track/field. Its all about speed and endurance. Run at least 30-40min a day and try running uphill once and awhile. Increase the mileage each week. To work on speed, do intervals 200m/400m at a track.

Answer 4

that's okay.

You need alot more mileage to catch up to other 14 year olds

Answer 5

Thats a great time. If you have a coach, or at least a good one, he should know what to do to help improve your time. If not, here are a few guidelines because I ran the 800 a lot in high school.

First of all, the 800 is a tough race because you need both speed and stamina. In order to get that, you need to do long distance runs and fast workouts.

For long distance runs you should go for long runs at a steady and decent pace. You should be able to talk to someone but not like you're on the phone or like you're dying. You should probably start off with 3 to 4 mile runs and go for longer ones as you get stronger. But very important, make sure you don't stop. Of course you can stop to tie your shoe but try to do the run without taking rests or breaks.

For fast workouts, try 400 meter (one lap) repeats or 200 meter (half lap) repeats. For the 400, try running each one in 90 seconds with 3-4 min break between each and doing 4-5 of them. For the 200 try doing 35 seconds each with 2-3 min breaks and 6-7 of them. You should adjust if its too easy or hard.

For the race...this was the best advice my coach gave me..."Run the first lap hard and strong and pray to god you don't die in the second". So basically, if you're strong enough, you'll keep pushing yourself through the second lap even when you're dead tired

Answer 6

that is a really good time!  The times for the jv track team at my school are anywhere between 2:40 and 3 mintues, and the varsity times are around 2:35 and lower.  It is the summer right now and so you will be able to improve your time if you keep on practicing!!!

INTERVALS are a good excercise to do one day!!! If you have a track near where you live, you should go up and run intervals.  This is what my coach says is best for us to improve our times with! You could run:

10x400 (one lap) at a 90 second pace with a minute break inbetween

6x600 at a 2:00~pace with a 90 second break

5x800 at a 3 minute pace with a 2 minte break inbetween

4-5x1000 (2 and a half laps) at a 3:15 pace with a 3 minute break inbetween

4x1200 at a 4:30 minute pace with a 3:30 break inbetween

or

3x1 mile repeats - you shoot to run a mile in around 6:30 and then you take a break for the same time that it took you to tun the mile.

After stretching and running a few warm-up laps, these excersices take aroun 30 - 45 minutes to complete. Trust me! These will really help you. You could probably handle the times since you can run a good 800, but the first few times you do it, i would recommend running at a little slower of pace, and taking a little longer of a break inbetween each of them.  It is a cross country workout and kinda long, but if you can work up to hitting these times, trust me...IT WILL HELP A TON!!!  running an 800 will seem like a breeze.  

Also, don't run intervals everyday.  They are pretty tough on your body.  I would suggest going on a 5 mile road run (around 40 minutes).  But i don't know how much indurance you have, so you could go on a shorter one of 2 - 3 miles to start out with.  But running long disctances will definitely help with you 800!!!

i hope this helped!  good luck improving your time.  =)