Dropping time off 800m

[chuya weichuyue]

i just started the season yesterday and i ran a 2:35. What do you guys recommend i do to get in the 2:25 range? i had to take 5 days off of training last week because of knee problems, but i usually run around 30-35 miles a week

[jbf]

I'd probably run each lap about 5 seconds faster. That should do it.

But seriously. Too many variables to tell.

[JamesCXC]

I'll be blunt, 30-35 is low for a HS runner. I would make sure you're healthy, then increase your mileage a bit. Slowly though. If you feel like you've hit the wall, either maintain it and slowly lengthen your runs or go for doubles in the morning. Something like:

Today: Am: 20-30 min easy PM: Normal 40-60 min run

That's a good schedule, I find I'm not tired at all during my afternoon runs. And after a while you can even increase the morning runs. Go by feel.

Good Luck.

[jbf]

Run more.
Yep.

[tri.track]

are you a girl?? no offence if you arn't im just asking.

edit: other PR's would help too.

[CHSrunner]

Go to practice everyday and do some running on your own to add on to that. An important thing is to start off by getting more distance runs in. Just like JamesCXC said, you can start with something low like 1.5 ~ 2 mile runs everyday and then start slowing increasing the distance as you progress. After you get a good distance base in, make sure speed is incorperated in your workout because you are an 800 runner. Since you are running about 2:35 right now, start off with something like

75 sec 400m, 75 sec rest, 75 sec 400m, 2 min rest, 75 sec 400m, 75 sec rest, 75 sec 400m

As you progress, drop the 400m times by 5 secs ( 70 sec, 65 sec, 60 sec ) and taking out the 2 min rest and replacing it with normal rest. With this workout, you should see a time drop. You know you're doing pretty good if you can do

4 X (60 sec 400m, 60 sec rest)

Hope this helps

[S.E.B.runner]

60 seconds/400m might be a bit fast for someone aiming for 2:25 800M, but that kind of session would help. I reckon if you can do the 400s in 70s then 2:25 should be attainable. Also do some faster running over short distances- strides after easy runs and one session that has something like 6-8x150m starting at 800m pace then accelerating to 200m pace over the course of each repetition (full recovery). That kind of session really helps make 800m pace feel easier.

[Adam_Blue]

With the way your times are, the best thing for you is more miles.

[DiscoGary]

Are you stretching? Simply being flexible will allow you to run faster.

[Adam_Blue]

Are you stretching? Simply being flexible will allow you to run faster.

Not really. This goes along with specificity in your training. When racing an 800, your muscles are making quick short contractions. Basically the opposite of what you do when you stretch. There is also no data that backs up the assertion that stretching makes you run better. I also don't think it makes you any worse either, so stretch if you want, but it's not gonna make you run faster.

[CincysFinest]

Are you stretching? Simply being flexible will allow you to run faster.

I hope you are joking because there is absolutely no conclusive evidence to say this is true. Unless of course he isn't flexible enough for his running motion.

[cardsXC]

With the way your times are, the best thing for you is more miles.

True. Similar to the way a top tier 800 runner will not improve leaps and bounds by just logging miles, someone on the other end of the spectrum just needs more aerobic (ness?) before capitalizing with speed workouts. Not to say speed won't help you, but solid-paced runs & strides will do a world of good.

[ImSortofaBigDeal]

more miles would be good but of the three other kids on my 4x800 team, two are sub 2:00 guys capable of at least 1:57 and another is at 2:02 after running it only three times and they all do less than 20 miles a week off of sprinters workouts. I dont know, maybe they would be better if they ran more miles but sprinting workouts seem to be serving them pretty well. So whatever you think would serve you best.

[JamesCXC]

more miles would be good but of the three other kids on my 4x800 team, two are sub 2:00 guys capable of at least 1:57 and another is at 2:02 after running it only three times and they all do less than 20 miles a week off of sprinters workouts. I dont know, maybe they would be better if they ran more miles but sprinting workouts seem to be serving them pretty well. So whatever you think would serve you best.

So you're saying if I did anaerobic workouts for weeks on end (while running 20 miles, I could run a sub-2:00 800m runner? No, It doesn't work like that for the mediocre runner.

[KKreme15]

**** i run 30-35 mpw and run like 2:02

[ImSortofaBigDeal]

So you're saying if I did anaerobic workouts for weeks on end (while running 20 miles, I could run a sub-2:00 800m runner? No, It doesn't work like that for the mediocre runner.

Well probably not, they are all pretty naturally talented runners. I'm sort of skeptical myself but we had a kid do the same kind of workouts last year and ended up with a 1:55. And its not anaerobic workouts with an added twenty miles its twenty miles of anaerobic workouts a week, probably less most of the time, yeah definitely less, more like fifteen.

[CHSrunner]

So you're saying if I did anaerobic workouts for weeks on end (while running 20 miles, I could run a sub-2:00 800m runner? No, It doesn't work like that for the mediocre runner.

Actually that does work. Our whole team was sprint based. I was a 2:02 off of just 15-20mpw and the rest of the 800m runners were 1:57, 1:58, 2:02, and 2:03 and im sure they did less than what I did. That was all the 800m runners we had and we did about the same workout. Thats not to say that distance added in would hurt. I agree distance should be added in and our team probably would have been faster if we had it.

[watchout]

Some of you are pretty bad at giving advice (IMO).

You read where the poster has injury problems (bad knees), then continue to tell them that they should be running more miles and that's all they need to do. It doesn't occur to you that you don't just run more miles regardless of the situation, but instead pay attention to things such as injury susceptibility?

And yes, stretching/becoming more flexible DOES make you faster. You'd be a fool to think otherwise. The more fluid your running, the faster you'll be able to go with less effort. This is running economy at it's most basic. Show me one elite athlete that is not flexible if you disagree. It's one of the 8 foundations of athleticism, all of which are present in the best athletes.




To the original poster:

If you want to drop your 800 time, and have knee problems, what I suggest is additional cross-training (i.e. working out in the pool) to supplement what your coach has you doing. But talk to your coach to work out a plan, because it won't do you as much good if your plan takes you one direction while your coach is trying to take you in another.

[XC1800Dino]

perhaps the knee issues are even caused by 1) lack of flexibility or 2) bad shoes

i'd say about more than half of hs kids' "injuries" are because of improper (or overused) shoes, lack of flexibility, and lack of proper warm-ups and cool-downs

Assuming you're a girl:
if you're running 35 miles a week and a 2:35 800, running more mileage won't necessarily help...the 800 is enough of a sprint that you need to be a thoroughbred, not a plod horse....running distance doesn't improve your 800 speed very much, running intervals does, everything from 200's to 1200's will help drastically with an 800. consistent times, limited rest, and FAST. a lot of coaches seem to think that running interval quarters at 70 will be somehow beneficial to someone who runs a 4:35 mile, a phenomenon i'll never understand
if you start running quarter repeats at 72-73, you should be down below 2:30 in no time

[watchout]

perhaps the knee issues are even caused by 1) lack of flexibility or 2) bad shoes

i'd say about more than half of hs kids' "injuries" are because of improper (or overused) shoes, lack of flexibility, and lack of proper warm-ups and cool-downs

Assuming you're a girl:
if you're running 35 miles a week and a 2:35 800, running more mileage won't necessarily help...the 800 is enough of a sprint that you need to be a thoroughbred, not a plod horse....running distance doesn't improve your 800 speed very much, running intervals does, everything from 200's to 1200's will help drastically with an 800. consistent times, limited rest, and FAST. a lot of coaches seem to think that running interval quarters at 70 will be somehow beneficial to someone who runs a 4:35 mile, a phenomenon i'll never understand
if you start running quarter repeats at 72-73, you should be down below 2:30 in no time

Add in insufficient rest (in example, but definitely not limited to, not getting enough sleep) to the major causes of injuries in high schoolers.

Good post, I agree.

[2slow4you]

it's just different for everyone. i ran 1:56 off 30 mpw. 2 hard workouts a week and taking sundays off. whatever works for you, do it.