Break through in the 800m?(experience only)?

Question

Soo i am a varsity track runner who has been doing this for a while. On Friday I have one last race in the 800. Normally I go out wayy to fast and die, but manage to run good/fine times(2:23). What is a better way to run where i can be sure to get a PR? I want to break 2;20.

*Read on for details*

I usually push at the 300 mark and at the 600 mark and then try to run the last 200m as fast as i can. However that is usally alot slower then i am running before. My splits for when i ran 2:23 were contsant 33s for each 200 untill the last 200 which was 44s:( help!

Answer 1

Unless you're an Olympic-trials level 800m runner, sprinting all out will only hurt you. You will either use too much energy early on or be saving too much energy for the end.

Pace:

USA Track & Field advises that an 800 meter race is the only race that should be positive split. This means that the first half should be faster than the second half. For example, if you are setting out to run 2:20.00, the pace should be something like 68 seconds for the first 400m and 72 seconds for the second 400m.

This is scientifically proven to be the fastest way to run the 800m. Period.

Start:

Stride out and get good position. Don't feel the need to front-run but don't be afraid to either. You should be running a little faster than you will for the rest of the race.

200m Mark

Now it's time to settle in to a little bit slower pace. You should not ever be comfortable though. Be smooth, try not to get caught out in lane 2 or 3. This will add unnecessary distance to your race. But don't slow down to find a place in lane 1 either. Constantly minding your position on the track is key in keeping your race as close to 800m as possible.

500-600m Mark

It is very important to make sure that you are in good position to finish, meaning that you do not want to be boxed in by other runners.

600-700m Mark

Go. It is very important to stay relaxed while driving your knees and arms. Run through the finish line (very important since you've come this far already, why slow down in the last few steps?).

Answer 2

Well, I used to be the same way, I was always alone in the 800 and the 1600, and I also never knew how fast/slow I was going. It took me a few years but eventually I could just tell how fast I was going. I give a lot of credit to some of my workouts though. I used to run repeat 800s in workouts and I would have my coach yell times at all of the 200 marks and I would know if I was on pace or not eventually I could just tell when I was on pace and when I wasn't. But enought of my stories, I'm trying to help you. It is a little to late to be doing pace workouts but what you could ask your coach and a friend to help you out and you could have one stand at the finish line and yell your lap time as you come through and you could have the other stand at the 200 mark yelling times to you as you come through. That is one way you could help with your pacing.

As for a strategy, I would always go out quick for the first 250 meters than I would settle in to a nice pace that I know i could handle until the 500 mark, than at the 500 I would pick up the pace and I would pick up the pace again at the 650 mark and than with 75 meters left to go I would give it everything I had left. If you hit this wall where it just feels like you can't go any faster just focus on something else, focus on pumping your arms harder because your legs will move as fast as your arms. So focus on your arms. Also make sure you get a really good warm up in. Get your heart pumping, don't just stretch and jog for 5 min. The day I ran my PR in the 800 I had just got done running the 300h and I was still sweating and breathing hard from that race. After that day I would warm up until I had my heart pumping pretty good. I wish you a lot of luck and I hope this helped.

Answer 3

i run the 800m in 2:15.43

i run varsity track and am a three year state meet winner and record holder in WV. your 400m times will help you out ALOT in the 800. you always want to take your 1st lap slower and make your 2nd lap everything you have left. your times should be around 62s. on ur first lap and around the same on your second lap, you can take your 1st lap as slow as 66s. but thats it. you may want to work more on your 400m runs though because if you have amazingly fast times on those than your 800m time is almost garanteed to decrease incredibly. Our coach makes us 800m runners do four 400m runs every practice for times and than every other day take a time for the 800m to see if our times are getting better. You should try this, it should work for you depending on how serious you are about it.

Answer 4

Sprint to start off.  Once you hit the strait ways take big strides.  On your last lap at the 200 mark start accelerating till you reach the 100 go into a sprint.

Good luck,

Live the running gal

Answer 5

relax your 1st lap dont be in a rush to take the lead your 1st lap will really be faster than your 2nd... use fast or longs strides to get by the 1std lap just increase your speed on 2nd lap on the 200 meter mark increase it more. on the 100 meter mark or 75 meter u sprint your heart out to the finish line

Answer 6

Possibly try counting your steps in sets of eight(1, 2, 4, 5, 6, 7, 8, Repeat) and go out as fast as you normally would.  Concentrate on keeping your feet moving as fast as you're counting.  This technique distracts your brain and helps you overcome fatigue and pain.

Answer 7

The thing about the 800m you need to try different ways to run it to see what is best to pr.

Answer 8

You need to run evenly. If you go out too fast you are going to slow down a lot in the last 200.

Your coach is correct and  you should be doing race pace intervals so you can tell how fast you are running.

If you run each 200 at the same speed you will have to increase your effort at each 200. So the first 200 seems too slow, and you run a little harder on the second 200, then the third 200 is the most difficult on the race.

The last 200 is not as hard since you can smell the finish and you should have energy left because you did not go out too fast the first 400.

Answer 9

you only get one move in a race.. my best races were when I would run very close to even quarters, 55,59 or so...the first 200 is key...if you go out too fast, its all over.

I alway ran smooth til the last lap backstretch and made my move there....it was the best place, and it would carry me through the finish