Here's my strategy: First 100 meters: Get a big boost of speed (Not sprinting, but close to it) Next 500 meters: Go a pace that is right for you Last 200 meters: Start to accelerate Last 100 meters: Sprint or do what you have left
@@joshua1750 Yeah if you’ve timed it properly then the lactic in the last 100m is insane, I’ve only had a few races where I felt I’d timed it perfectly and it’s been those times that I’ve completed the first 600m on time then built up my speed to an all out sprint giving it everything I’ve got down the home straight
Thanks for explaining energy systems, VO2 and where endurance/non endurance runners are at. 93% 1st lap, 89% 3nd lap. 24 out of 26 wr holders ... run the first lap faster. This is really good teaching; systematic. Sorry to those who nearly fell asleep. "Let him who has ears to hear, hear ..." Thanks you. You gave me confidence to launch out as a coach.
only the latest runners run that way because of doping. Used to be common place to run even Coe. Juantorena. Wottle. sometimes even negative split like Ryun. If you dope OK but without it the effort needs to be split evenly.
If your efforts are even then your 2nd lap will be slower because your fatigued. If you are going to have same or similar times then you need more effort on 2nd lap. This isn't great coaching... it's just common sense
Sorry Scott you are wrong. First lap too fast puts you too deep into the red. Should be closer to about 87 percent of max 400. In addition the second lap should be slightly faster than the first. I learned this from trial and error and also my college coach who was an Olympic 800 meter finalist. In addition you need to break the race up into 200 meter increments instead of splitting it in half. 1st 200 is to get up to race speed asap without going into the red. Usually about 30 meters. then your first 200 will be slightly faster than an even split for the race. Then you conserve as much energy (float) for the following 200 while maintaining your momentum. Just before the 400 you pick your speed up at this point you start to move through the field toward the front. at about 500 meters you should be in a good position and lengthening your stride while slightly slowing turnover. When you get to 600 meters it is all acceleration to the tape. You concentrate on rapid turnover as your legs will tighten naturally and shorten your stride. At this point you will reap the benefit of all your core exercises to maintain your form and get the max out of each stride by being efficient. The thing to watch out for is your abs. as you tire you concentrate on leg lift and no back kick. Runners with weak abs become tremendously inefficient and have almost no knee lift and huge back kicks because they get a sway back from weak abs. u r welcome from a sub 148 man.
every coach today seems to think that running the first lap faster than the second is better. But yet i don't see any US runners being demonstrably faster than the runners who used to run even or negative splits. So maybe todays "experts" have got it all wrong. But go on...
bobfelcher No, you need to be closer to about 84.5% of max 400, and then ramp up at a geometric rate proprotional to the difference of your height in centimeters minus four times your neck size. From there, usually about 480 meters, momentum will pull your abverse lateral speed through the field as you make the turn between 496 and 512 meters. That kind of positioning puts your left knee in tune with the global corriolis.
then explain why, when David Rudisha set the world record, his splits were 49.2, 51.7. I've always heard your first lap should be 2-3 seconds faster than your second. If you are negative splitting your 800s you can probably run faster than your PR
Good advice. It is so important to have a plan. He's so right in the sense that right after that first 400 it is so easy to let up, get discouraged, or whatever. That's when it helps to concentrate and maintain your pace ... or try to.
That's a great place to be. The 2:00 mark can be a little bit of a wall for a lot of people, but breaking that for the first time is an incredible feeling. Try to get in some 400's too this season. I was a 400 guy and didn't really get into the 8 until my senior year, but I found that the 400 form carries over really well.
my strategy: first 20 meters sprint so that your under the top 10 than you stay at your position and dont let somebody overtake you the last 200 meters: you get faster until 100-75 meters than you sprint as fast as you can into finish (every time my motivation is that there are only 100 meters left then im done so i just sprint cause then i often down feel my legs anymore)
I run well up until the last hundred meters, then just force my legs to move as fast as possible (which is actually a great running speed) and I do well 😋
I respect everything you said in this video. You have a great mind for running and your analysis is impressive. I used your 400m PR equation to calculate my ideal splits for running the 800. It came out to a total time of 2:07.5 and my actual PR is 2:07.9. Almost an exact match. Wow!
Dude it's annoying because my 400m pr is 57.81 my freshman year but I'm a sophomore rn and my open 800 pr is 2:19 and my relay is 2:16. Idk what to do. Based off the 400m I should be running 2:07.06. I know for a fact my 400m is even faster then that too now.
Ran my first 800 today to try it out, I kinda know how to pace myself since I'm a 400 guy, but I've done very little training, but today I hit 2:24 and 4th in my 18 man heat
Austin McGlone anaerobic is the system that takes over when the aerobic system is overwhelmed. Aerobic uses oxygen to produce energy, anaerobic does not. Once you go anaerobic you can't really come back too easily
runbees12 Aerobic uses oxygen as you said, when you spring 100m do you uses a lot of oxygen... No, why can't most people run more than 5 miles because of oxygen capacity. Anaerobic starts and aerobic finishes.
+Austin McGlone Wrong. All sprinting is done anaerobically. Anaerobic and anaerobic isn't simply defined as with or without oxygen, it's more defined as the intensity.
I’ve always thought the natural speed is predetermined factor, in being able to run a fast 800m. the speed component has to already there..for example if you can’t do under 22seconds for a 200m then don’t bother racing 800m. However, the endurance side of the race is the difference between a winning Olympic athlete and a fast 800m athlete who doesn’t win. You can develop the endurance to continue to stay at high speed for longer. But It’s near impossible to get a slow sprinter to go faster..the key question is what is the Optimum way to develop that endurance? How do you get a basically fast athlete to continue to run fast for the entire 800m. This is what Rudisha does the same high speed the whole way.
I had shin splints for 3 weeks and i took 2 weeks completely off. I have a race tomorrow so lets see how I do without two weeks of no practice. Please show mercy my fellow teammates and rival college!
Potassium, mainly bananas if you don't like coconut water. Make sure you also stretch well. These aren't guaranteed to fix cramps, but they will help though.
Wow you need to get my friend Mark Everett, the 6 time National champ in the 800m...but then I don't know anyone who ran it like Mark, so it may not translate to the traditional runners...still a great resource to have...
I did the math at 93% and 89% and came up with ridiculous times. Sebastian Coe would run 1:43.1 and Yeimer Lopez of Cuba would run 1:39.2, and David Rudisha should run 1:40.0!
Pretty sure he drew his diagram using his home track as a guide. The Stillwater track is not exactly normally proportioned, if I remember correctly. I think it has longer straightaways and shorter turns.
Try teaching your runners to run the 3rd quarter of nearly any track race all out and then survive the final quarter. Will lead to much better performances and times.
+Benjamin Rodefer I sort of agree with you. Most people run their 800 races like this: 30-35-37-34. Note that the 1st and last 200 are the fastest. The reason for this is you went out too hard. Dave Wottle ran splits like this: 26-26-26-26. You can look that one up. (I don't have the exact lap times, but I'll let people that are really interested in learning look it up!). If you watch the final of when he ran that, in the 1972 Olympics, you will note he trailed the field by more than 25 yards by about the 200 mark!The reason why this happened is that the other runners were running way too fast. The world learned something from Dave Wottle about how to run this race. In future Olympics this became more and more a tactical race, rather than just a speed and power battle.The world also learned from Steve Prefontaine's foolish front running tactics in this Olympics. He might have learned how to run by 1976 and dominated the world. But he was stubborn enough to have never done that.Benjamin, I doubt that you would teach your runners to concentrate on just the third quarter. That is probably not what you meant. If a coach did that, it would be foolish because young people would still go out way too fast.
+Jed “Mr. Breeze” Clampett Jed, that Dave Wottle race is one of the most exciting, fun, and educational race to watch. Just a perfect example of even pace and not starting out too fast.
Marcel Aubry Holy shit, Kid! That's pretty impressive for a kid your age. You obviously have the talent, but it depends on your foot speed to determine if you should go up or not. If you are fast, you should stay at middle distance. If your are slow (twitch muscles), then you should move up and do the 5k and 10k. But either way, you have a bright future if you keep working hard.
oh gosh my coach is making me run this in varsity and my 400m is 53.9 but seeing 1:47.1 on that board freaks me out i was thinking more like 2:05 or somethin
Id say you're more of a sprinter, but definitely can do both. I'm more of an endurance runner, and can tell your more of a sprinter because my 5k is 18:55 and my 800m is only 2:23
The top tier runners in the world all use PEDs, this is why they are able to do some of those crazy splits, otherwise I would think that most people would prefer to run their 2nd lap faster than the 1st, but I'm no 800 expert...yet. The video was great by the way.
Jordan's times are available online. He's a British athlete. However, he represents the Union Jack here poorly through poor punctuation, unnecessary expletives and this strong bravado. His times as a 17 year old aside, there are always different ways to attack an 800 meter race.
I'm calling BS considering you can only do 4 events in a meet anyway. Also, being in 7th grade, your going to hit burnout and your performances will get worse instead of better if you don't get injured first.
Well that's around 3 seconds off of the all time national 800m record so your seem to be in good shape, I expect you to be running in the olympics if you aren't bullshitting, which you probably are.
my best score is 3:08 and I’ve only timed got times once since I’ve only started training on Thursday last week. (We didn’t practice on Friday) so I’ve only had three days to train since todays Wednesday 💀💀💀
