How to train for 800 meter run?
well im going into highschool next year and i want to run the 800 meter. i was best on the middle school team with a time of 2:19. I realy want to do better over the summer so i can have a good start next even if i dont have a chance against the seniors. :S well i just need to know how to get better. oh and is this a good time for a 14 year old?
Answers:
How fast do you think i could get and how long will it take? I am not born with speed.?
I'm assuming you're a guy- 2:19 would be incredible for a girl at your age but still for a guy at 14 that's great! You already know you're at the top of your game in middle school; why worry about the seniors? You'll be well accepted on the track team and being trained by the hs track coaches will really bring your time down because you're obviously talented. The best advice is to make sure you run miles this summer but don't overdo it. You'll want a good base so that when the track coaches start out the season you'll already be in great shape and it will just be a matter of conditioning you. Don't overtrain and beat yourself up this summer- relax, enjoy running and be excited about being on the team. The coaches will see your enthusiasm, know that you're a strong runner and give you the direction you need to bring that time down. Congrats on your times already and good luck for all that's to come!!Posture for recovery breathing?
The best way to prepare for that kind of run is to do a lot of mid-distance runs. To me the 800 is one of the harder races in track. Its not a long distance but it isn't that short either. I recommend doing repeats of 400m and 600m. Run them hard but not so hard to the point where you cannot finish. Throw in a couple of actual 800m in with the mix too.Oh, and don't forget to perfect your stride. It will help you with endurance issues and will make yourself feel lighter. The last 100 meters, however, you would really want to let go and just kick it in. Run as fast as you can that last 100m. Even if you legs fall off at the end.
The 800 is 50% aerobic and 50% anaerobic meaning it takes training for speed and distance. If you are going to run outdoors then you have a long time to get into shape. You should be doing base training now. Mostly distance work of 3 to 5 miles with a long easy day. Lift weights and do plyometrics to build explosive muscles. Do lots of ab and core muscle work. It would be good to run cross country in the fall. 2:19 is not that far off of the high school times. When you start working toward track you need to begin by doing tempo runs and intervals of up to 1200 meters. As you transfer into track season start running faster shorter intervals. 4 to 5x 800 with 2 minutes rest is good. You can work on your times until they are down to your target race pace times. 2x600 meters with 5 minutes is also good. 4x400 at 65 seconds with 2 minutes rest. You need to find out what kinds of times you are able to run. You are trying to get your body conditioned to running at race pace. You can run faster with longer rest and slower with less rest. You can increase or decrease the number of reps. Running a 5K race every couple of weeks in the summer will make you run hard and tell you how your training is going. I think 2:19 is a good time for 14.
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