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PostPosted: Thu Oct 02, 2003 10:33 pm    Post subject: Question about 800 m... Reply with quote

I'm starting to think a little about track season and what I'd like to do (but I'm still concentrating all my running work on XC). With the team I'm on, it'd be beneficial for me to concentrate on the 800. Now my question: If I wanted to run a 2:10 this spring (which I do), what type of 400m speed should I have? Assuming I don't have spectacular endurance where I can run the same fast pace the whole race or that I don't have any during where I'll die after 600m, how fast should I be able to run the 400 in? I know it'll vary with every person, but a ballpark figure would be nice.
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Dan
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PostPosted: Thu Oct 02, 2003 11:31 pm    Post subject: Reply with quote

Two good conversions (to get 800m from your 400m) are:

1) Add 7 seconds to your 400m and double it, i.e. 53 + 7 x 2 = 2:00

2) Add 5 seconds to your 400m for your first lap, and add another 5 seconds to that for your second lap, i.e. 53 + 5 = 58, 58 + 5 = 63 ... 58/63 = 2:01

So, if you want to run 2:10, you can work backward with the above methods to figure around a 58 is necessary for 400m. For what it's worth, when I ran 2:09 I was hitting 57, sometimes 58.

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PostPosted: Thu Oct 02, 2003 11:41 pm    Post subject: Reply with quote

Ok, but I have a question about your "Add 5 for first lap, then add 5 for second lap" example. Are those the recommended splits for the 800? Or are they just something to help convert times? I was under the impression that the first lap is usually 2-3 seconds faster than the second. So I was originally thinking about running 64-66 splits. But should I concentrate on going 63-68?
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Dan
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PostPosted: Fri Oct 03, 2003 8:07 am    Post subject: Reply with quote

Quote:
Are those the recommended splits for the 800? Or are they just something to help convert times?

Both. Smile

There are a few exceptions -- highly trained world class athletes and pure endurance types with very little top gear -- but most people will run their best 800m with the first lap 4-5 seconds faster than the second. Even Kipketer's best runs were around 48/53 splits.

If you go out in 64, you'll most likely find yourself coming home in 68-70. Even splits in the 800m are very, very difficult unless you're running well below your max ability.

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PostPosted: Sun Dec 14, 2003 10:32 am    Post subject: Reply with quote

800 m is a very special event, except for pure 100/200 m acceleration - - pure sprint types and 10 K to super-marathon runners, anyone has a chance over 800 to 1000 meters. There are at least three ways to approach 800 to 1000 m races: from the speed/sprint perspective, purely from the 800 m perspective, and from the long distance perspective. There were successful 400/800 m runners, only 800 m runners, and 800/1500 m runners.
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PostPosted: Mon May 03, 2004 4:35 pm    Post subject: Reply with quote

I consider myself a 400/800 runner (not really big endurance person)

I run a modest 2:12 800m, and i run a 54.XX 400m
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PostPosted: Tue May 04, 2004 6:05 am    Post subject: Reply with quote

Dan can probably back me up here - most of what folks have to say about proper splits is anecdotal; I don't know of any good scientific data that says 5sec or 3sec or even splits is most effective. My personal experience is that 1-3sec positive splits (for example = 57-59) have worked best for me. I try to maintain a hard (but maintainable) even pace thru 600m, then dig down and give everything i've got left the last 200m.

So, regarding split times, your best bet is to get out on the track and race... experiment a little find out what works best for you - forget what all the so called experts say. Even better forget about splits altogether; just get out there and race - be competitive!! Let your coach worry about splits and times.
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PostPosted: Tue May 04, 2004 6:13 am    Post subject: Reply with quote

That's probably true. I can't think of any real research I've seen on the issue. Can't imagine it would be a fun study to be a part of... "Ok, run to exhaustion for a lap, then try and finish. We'll do that 4 times, then we'll try you out going easier on the first lap and negative splitting. Don't worry, you only have to do that 3 times."

"... where'd everyone go???"

Neutral

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PostPosted: Sat May 08, 2004 3:02 am    Post subject: Reply with quote

Here's an interesting formula:

2/3's of your 400 PR, + 1/3 of your 1500 PR = 800PR

Coe 46.89, 3:29.77 = 1:14.2 (PR 1:41.7) pretty close
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PostPosted: Sat May 08, 2004 8:11 am    Post subject: Reply with quote

This is from the book, "Run with the Best": (400m time + 5.5 sec) x 2
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PostPosted: Sat May 08, 2004 8:34 am    Post subject: Reply with quote

Quote:
2/3's of your 400 PR, + 1/3 of your 1500 PR = 800PR

Damn, that calculates my 800m PR within 0.12 seconds of what it actually is. Surprised

Dan
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