• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Click here to download the  free ebook of Alberto Juantorena’s  detailed training workouts leading up to the 1976 Montreal Olympics

SpeedEndurance.com

Success in Track & Field ... and Life

  • Home
    • About
    • Contact
  • Track & Field
    • 400 meters
    • 800m & Mile
    • 1/2 & Full Marathons
    • Long & Triple Jump
    • Hurdles
  • Training
    • Weight Training
    • Abs & Core
    • Injury Prevention
    • Shoes & Spikes
    • Masters
  • Coaching
    • Freelap Friday Five
    • Interviews
    • Sports Nutrition
    • Sport Psychology
  • Archives
  • Shop
    • My account
    • Checkout
    • Basket

How to Run the 800 meters – It Depends

You are here: Home / Track & Field / 800m-Mile / How to Run the 800 meters – It Depends
8
SHARES
FacebookTwitter

June 5, 2010 by Jimson Lee 3 Comments

Last Updated on March 11, 2013 by Jimson Lee

I was watching the Oslo Diamond League last night and kept an eye on the 100 meters (skip to video below) and 800 meters.

I’ll start with the 800m as all eyes were on David Rudisha of Kenya attempting to break the 1:42 barrier as well as the WR of 1:41.11

After his recent 1:42.01 in Rieti last year (video here), I wondered what are the optimal split times to race the 800 meters?

Even splits like Dave Wottle’s come-from-behind-victory in the 1972 Olympics?

Or about a 2-3 second differential?  That would require 50-52 or 49-52 to run 1:41 – 1:42.

I compiled some data to give a snapshot on what it takes to run sub 1:42.  Remember, this analysis is for running a certain time, not strategic pacing in a World or Olympic final where winning is more important.  Also, please take these split times with a grain of salt as I have not confirmed if these are the leader or rabbit split times, compared with the actual winner’s split times.

800 meter WR WL split time differentials

The 800 meters is a Long Sprint

Based on the above, it’s pretty obvious you need to have a PR of 45 or 46 seconds in the open 400 meters if you are going through the bell lap in 48 or 49 second territory.  Or else you’ll be in a World of Hurt.

Also, in the 1500 meters and up, we often see the last lap being the fastest.  In the 800 meters, like the 400 meters, the second half is usually slower.  That’s why the 800 meters is a long sprint in my mind.  Soon you’ll see starting blocks and have them run in their own lanes for the first 300 meters like in 1976!

See also  Harvey Glance Motivational Speech (and shuts up Michael Johnson)

David Rudisha 1:42.06 800 meters Video

Here is the race on YouTube.

UPDATE: Sorry, the video is no longer on YouTube.

Asafa Powell 9.72 (+2.1 wind) 100 meters Video

In all fairness, to keep the sprint theme on this blog, here is Asafa Powell’s race on YouTube. With both Usain Bolt and Tyson Gay out with injuries, it’s time to let Asafa shine (again).

UPDATE: Sorry, the video is no longer on YouTube.

Category icon800m-Mile,  Coaching,  Featured Story,  Track & Field,  Videos Tag iconAsafa Powell,  Dave Wottle,  David Rudisha,  Diamond League,  Rieti

About Jimson Lee

I am a Masters Athlete and Coach currently based in London UK. My other projects include the Bud Winter Foundation, writer for the IAAF New Studies in Athletics Journal (NSA) and a member of the Track & Field Writers of America.

Reader Interactions

Comments

  1. Andy Cano says

    June 5, 2010 at 9:38 am

    Well, to threaten the 800 meter world record, one has to go out hard the first lap, and then hold on for a strong second one. A 2.5 second differential is not uncalled for. It certainly serves an 800 meter runner well to be able to sprint a 45-46 second 400 meters.

    Reply
  2. Andy Cano says

    June 5, 2010 at 2:39 pm

    Technically speaking, “sprinting” means to dash at or near 100 % effort. So, there is not much room for “pacing.” In that regard, the 800 meter race cannot be considered to have any sprinting connotation, as the times (51 second laps average) are not that fast. In my personal view, I would not consider any race over 44.0 seconds in the 400 meter dash as “sprinting.” Or, put another way, any race which averages over 11.0 seconds per 100 meter segment is not “sprinting.”

    Reply
  3. Mike says

    June 13, 2010 at 12:37 am

    Your comment on required 400m speed (45-56s) is a bit exagerrated.
    Both Kipketer and Coe had pb’s of just under 47s (46.8). Their differential with the first lap shows that they were true 800m specialists. If you were an athlete coming from the 400m it would be a completely different story.

    Reply

Leave a Reply Cancel reply

Primary Sidebar

Recommended

https://www.youtube.com/watch?v=0xbs-aWxyLk

Shop Our Store

  • Bud Winter (9)
  • Championship Productions (6)
  • Clyde Hart (2)
  • Derek Hansen (1)
  • Electrical Muscle Stimulation (2)
  • Jim Hiserman (6)
  • Jimson Lee (4)
  • Uncategorised (0)

Articles by Category

Products

  • Jim Hiserman - Developing 800m Runners: Identifying, Categorizing and Developing 400m-800m Type Athletes $42.99 $39.99
  • Private Coaching - Monthly Plan $600.00 $525.00
  • Jim Hiserman-Developing-Distance-Runnersv2 Jim Hiserman - Developing Distance Runners Volume 2: A Systematic Approach to Developing Individual Success within a Dynamic Team Culture $34.95 $29.95
  • Feed-the-Cats-Clinic-3-Pack-701 'Feed the Cats' Clinic 3-Pack $64.99
  • Tony Holler's Feed the Cats": A Complete Sprint Training Program Tony Holler's "Feed the Cats" Complete Sprint Training Program $49.99
  • Bud Winter and Speed City presents Arthur Lydiard 509x716 Bud Winter & Arthur Lydiard MP3 [Download only] $9.99

RECENT POSTS

  • Oregon22 Coaches Club now Online
  • IFAC 2022: The Return of In-Person Conferences (with Virtual option)
  • Here is our 400m Discussion Recording… over 2 Hours Long
  • The Best Free Coaching Book – post Beijing 2022 Olympics
  • The Ultimate 400m Track Webinar for Coaches & Athletes
  • NACAC Athletics Coaching Science Series 2022
  • Top Six 400m Predictor Workouts (Number 4 is my Favourite)
  • Best 6 Podcasts for 2021 (and Beyond)
  • Why Karsten Warholm’s 45.94 400mH WR is my Highlight of 2021
  • Sprinting: 10 Research Articles for Effective Sprint Training [Part 23]

Copyright © 2023. SpeedEndurance.com is owned and operated by Aryta Ltd. Privacy Policy | Cookie Policy
Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy
Manage Cookie Consent
To provide the best experiences, we use technologies like cookies to store and/or access device information. Consenting to these technologies will allow us to process data such as browsing behaviour or unique IDs on this site. Not consenting or withdrawing consent, may adversely affect certain features and functions.
Functional Always active
The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
Preferences
The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
Statistics
The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
Marketing
The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
Manage options Manage services Manage vendors Read more about these purposes
View preferences
{title} {title} {title}