Pace for the 800. General 400 ad 800 training.?

Question

I am a junior in high school and its my first year doing track. last meet I ran a 2:11 (59,72 split for 400). I am looking to get my time down to a 2:00 in two weeks. Generally I train with the distance team and the workouts seem to be helping (16x300's on 3 min intervals last practice). Also I am looking for a way to get my 400 time down (55 is my pr) to a 53. Thanks!

Answer 1

Instead of expecting so much of yourself, try just shooting for PR's each time. If your goal is so high that you are unable to reach it in one shot, chances are you'll be more likely to be dissapointed and give up. Like I said, go for a PR in the next 2 weeks. That way you can focus on pushing harder than you're used to but not beat yourself up if you DO run your hardest and you're not as close to the exact times you want. Track season just began; you really don't want to be peaking in your times now anyways. Gradually you should be getting faster so that at the end of the season when the big races are (districts, sections, state, etc.) you'll be at your best rather than hitting the best times now and fading more towards the end of the season. Make the goals you have now, the goals for the season, not for 2 weeks. Also, if you beat them before the end of the season, you'll be doing even better than planned!

It sounds like the program you're on will do you well. Continue to push hard during practice, listen to your coach and if you haven't already, watch what you're eating; no fried, fatty foods, try to drink a lot of water and consume protein (chicken is a great source, bananas are a great quick pick me up.)

I ran both the 800 and 400 but was also a distance runner. Because the 400 is more of a sprinters race, distance runners do tend to run it but don't always succeed as the fastest at it. Consider focusing more on the 800 rather than both races. Get your pace for the 800, learn how to get out strong, stay with the pack and then pick it up on the last 400. The 800 is a hard but great race. Your 400 time will come down as well because praticing for the longer race will make the shorter seem easier.

Stick with it! You seem to be on the right track- don't expect too much all at once. Running takes time and patience. You'll get to the times when your body is ready to. Good luck!

Answer 2

Long distance workouts are good but if you want to bring your time down, you need to work on your speed. Technically the 400 and the 800 are both sprints, believe it or not. It seems like you already have a good base so you should try working on 100's or 200's in practice with shorter intervals. That and hitting the weight room a bit more wouldn't hurt, especially doing cleans since that affects your running more than most other lower body lifts. The main thing is to improve your base speed though. Don't be discouraged if you don't reach your goals though. Speaking from experience, its really hard to get your times down to those marks, and even harder to maintain them.

Answer 3

11 seconds in the 800 is alot to shave in two weeks. It depends on how you felt running that 2:11. I would recomend to run a 55 on the first lap and just go all out on the second lap. Keep doing those 300's try some 200 meter repeats, more intense

Answer 4

I additionally run a 40 seven interior the 4 hundred. My 800 time is a million:40 8 yet I hate it with a fondness. My mile time sucked, so my coach made me run the two. interior the top i desperate to concentration greater on the 4 hundred nevertheless. You do greater sprints with the 4 hundred so it would help you out. attempt the two yet once you had to %, i might say do the 4 hundred on account which you have an staggering time.

Answer 5

that's a pretty good time but u need to work out your 100meter time for each 100m during a 400m/800m it sounds complicated but to run 800 in 2Min's u need to be hitting 15 seconds per 100meters... Its is complicated but i used to run for wales at both distances and i knew when my time was called out after a lap if i was on target for a good time or off but u are still young n this comes with time and having a good coach. also 16 x 300's is a bit extreme for training u should be doing more things past your distance with sprint work involved so that u can work on a good kick finish but also a good pace. as said its hard to explain i such a small space!! U need a good coach tho

Answer 6

800M training-
specific endurance sessions Fight fatigue &
5% faster than race pace - to improve leg speed and the ability to pick 'it up' in a race - specific endurance max distances of 400 metres reps 5 to 10 minute recoveries
race pace - to improve resistance to fatigue and train the body to operate at the required pace,max distances of 600M reps 2 to 3 minute recovery
5% slower than race pace - to improve lactic threshold and teach you to function for longer periods - max distances of 1000M reps 30 to 90 second recoveries

Week 1
Mon-Specific endurance 5% faster
4 x 600- race pace 2 to 3 minute recovery
Wed-Speed
4 x 200 - 800 metres pace improve leg speed and the ability to pick 'it up' in a race
5 to 10 minute recoveries
Fri-Speed 5% slower
6 x 100 5 to 10 minute recoveries

Week 2
Mon-Specific endurance 5% faster
4 x 800 2-3 min recovery
Wed-Speed race pace
4 x 300 5-10 min recovery
Fri-Speed 5% slower
6 x 150 5-10 min recovery

400M
improve leg speed 200 metres reps 5-10 min recoveries
resistance to fatigue distances of 300M reps 2-3 min recovery
improve lactic threshold- 500 metres reps with 30-90 seconds recoveries
Week 1
Mon Specific endurance
4 x 300 3 min recov
Wed Speed
4 x 100 8 min recov
Fri Speed
9 x 50 8 min recov

Week 2 Specific endurance
4 x 400 3 min recov
Wed Speed
4 x 150 8 min recov
Fri Speed
6 x 100 8 min recov
and so on
Mon