I need help improving my 800m time! PLEASE help?

Question

Im a freshman GIRL in high school. I run the 800m and my best time is a 2:41. However I'v been getting worse times. My first meet was a 2:41, then it went to a 2:42, 2:42, and a 2:44(on a windy day). I have shin splints... but I'm absolutly DYING to get a 2:38.

Please, be serious about the answers. I greatly appreciate you helping me.

Thanks. :)

I can fight through theh shin splints pain. I'v been doing it all season.

My split times are usually around 1:17.


I want a 2:39 please help!!!!!!!!!!!!!

Answer 1

If your goal is 2:38, then try to run the first 400 in 1:18 or 1:19. It is better to run even not too fast or too slow on the first lap. You need to do intervals to get your body used to running race pace. You can do a day of 3-4x400 at 1:15 with 1 minute rest. You can do 5-6x200 at :34 with 1 minute rest. I like to do a time trial try this, run the 600 at 1:57 rest there for 1 minute and then sprint the 200 as fast as you can. The total time is close to what you can race for the 800. It also gives you some idea about what type of conditioning you need. Remember the 800 is 50% aerobic and 50% anaerobic which means it is a middle distance event and takes distance training and sprint training. When you run the race try to run the first two 200s in the same time, your race pace time, now run the next 200 hard, because it is the most difficult 200 of the race and you must put out more effort to keep the same speed as the first 2. Now the last 200 is easier because you can see the finish, and hopefully it will be the same split. If you do the interval work2-3 days per week the other days should be easy distance. Take off one day per week.

Answer 2

You may think you can push through injury but you cant. You should do some cross training (swimming, biking) until your shins dont hurt any more. Go to a running store and make sure you have the right type of shoe (there are different types depending on how your foot strikes the ground). From personal experience, I can tell you that the only way to improve is to have patience. A 2:38 might be a good goal now. But if you was to run sub 2:30 or maybe even be competitive in the state, you will need to train hard AND smart. Just concentrate on training and not so much on racing. the times will come later.

Answer 3

Well, here are two suggestions:

1. Get rid of the shin splints and stop injuring yourself. Shin splints are caused by muscle imbalance. Calf strong, shin weak. The way to correct this is to strengthen the muscles at the front of the legs. Lie face down in bed with your toes hanging over the edge. Pull your toes upward against the resistance of the mattress. Try to work up to 3 or 4 sets of 5 – 10 reps each.

2. Get into the gym and do some work on the weights. Sprint races (a mile or less) are strength races., meaning they are won by upper body strength, not just running ability. Watch any track meet on tv and you see body-builders in the shorter races.

Good Luck

Answer 4

a 2:39? well if i can run a 2:36 (and im in middle skool and im a GIRL too) u kan definately run a 2:39.well the race is mostly ran at the first 100 meters and the last 2 to 300 meters at the most so you need to work on about 5 200's 6 300's and 5 100's and may be a couple of 800's but not all in one day.but u shuld probally work on getting those shin splints out the way first.

Answer 5

I have shin splints. I came from a 2:01 to a 2:06 and then a 2:07. Last year I had them as well. Sorry to break it to you, but you should rest from the ground pounding for at least a good 2-3 weeks of so, until the pain is fully healed. Do biking, swimming, yoga, Pilates, core strength, shin/calf exercises. However, plyometrics and running will turn the shin splint into a stress fracture, and it's best to avoid them. It's only your freshman year. College xc/track recruitments happen usually in junior or senior year. By next year, a 2:38 should be jogging for you. You may get under 2:30 or 2:20 with proper training and fast competition. When I came back to running, I felt even stronger than I did before and it was easier to run.

Answer 6

Well i have a buddy that is a junior who runs a 2:03 and i am a sophmore who runs a 2:13 and we are both on a boys track team. Both of us ran cross-country together, and miles build a good base for the endurance part of that race. You will need to build a fast pace, and good stamina to maintain that pace one you acheive it. If you have trouble doing this pace off of a teammate or maybe another runner.

Basically put on some distance and this race will seem like cake. Personally its my least favorite, because its hard to maintain such a fast without burning out, i much prefer the mile which i run at around 4:57 - 5 min.

Watch those shins, i have those too...ice, ice, ice. and good luck to you!

Answer 7

yeah im a sophmore girl who has gotten 2:31 in the 800. i normally do the 1600 and 3200 though so i do a lot of endurance training. i run an average of 4-6 miles on regular days and then a long run once a week of 7-9 miles. you should definitely make sure your getting longer runs. at the end of your runs you can do 4x150s or 200s at your GOAL 800 pace. but also do intervals - 8x400s with a minimum recovery at 1600 pace or 12-16x200s at 800 pace. good luck!

Answer 8

just do splits at presonal record speed. those other answers are all good, but there is more than one way to get better! you don't go out there and climb mount everest, you climb a lower mountain, and build your way up.
so you run 400s at personal record speed, and eventually, you'll be able to run two of those, and get your 2:38.
you need to do 400 repeats, and i dont know how much stamina you have, you're a girl, but try doing them with 60 seconds breaks. the object is to keep running them when you are already out of breath. try doing 4 or 5 of them. that should be a workout that will help.

Answer 9

hmmmmm. We need to know a little more detail. Is it your racing style? Do you go out to fast? Is it your training? Do you have an equal balance of speed and endurance?

About the shin splints. It will have a bad long term effect on you. I think you should walk one lap around the track backwords (walk backwords don't go around the track the wrong way.)

Answer 10

Just make sure you keep practicing and practicing and practicing! Shin splints do slow you down, so try stretching your calves more. Also my track/ cross country coach made me run backwards to help my shin splints and it worked well.
Hope this helps you!
Good luck!