400m-800m

by Brian
(Las Vegas, NV, )

I'm a freshman in high school and I run the 400m and 800m. My 400m PR:56.34 and 800m PR: 2:23.1. My question is how much anaerobic/aerobic training should I do to break 2:10 on my 800 and 54.5 on my 400m? Those are the times to qualify for regionals.


(My story) I always start the 800m off very fast and run my first lap in under 62 seconds, but I always get so tired and always lose the race in the last 300m when people kick it home and I simply can't.

Hello Brian,

It sounds like speed isn't the problem, but aerobic strength is. What you need to focus on is what I call "Tempo Runs" You should do some of these faster than average distance runs, but not too fast to build aerobic strength.

Here's a video, or you can read this article explaining exactly what a tempo run is.



The basic premise of this type of workout is being able to hold onto a pace for a longer stretch of time. As for your 800 meter race. Going out in a 63 is probably perfect if you want to run a 2:10. Get those distance runs in. I think you have enough speed.

Happy Trails - Coach Tief

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