I remember reading somewhere that if you run a hard 400m on your own and add 4 seconds to it, you'll get your predicted pace for the 800m during an actual race.
I remember reading somewhere that if you run a hard 400m on your own and add 4 seconds to it, you'll get your predicted pace for the 800m during an actual race.
Example: 60" 400 = 64"/lap pace = 2:08
Does that sound right?
That is a bad pacing plan. You should be running your first lap around 5-6 seconds (depends how fast you are) slower than your open 400m PR. Hypothetical, your second lap should be about 2 seconds slower.
This is the pacing plan I would suggest for beginners or intermediate athletes. However, as you get more experienced you should be experimenting with different pacing plans.
I remember reading somewhere that if you run a hard 400m on your own and add 4 seconds to it, you'll get your predicted pace for the 800m during an actual race.
Example: 60" 400 = 64"/lap pace = 2:08
Does that sound right?
I don't think so. I don't think a 400 is a good indicator at all for a 800. Some of my friends run a 51 high 400, but has a 1:57 pr, whereas my sprinter friend runs a 11 high 100 and a 53 400, but can't run under a 2:14 for an 800.
Depends more on if you're more endurance or speed based in my opinion and the type of training you're doing.
Not a bad guesstimate for a stamina based 800. A better estimate is solo 600m. That will be your 800 pace. If you are a pure 400/800, these will be a bit optimistic.
I remember reading somewhere that if you run a hard 400m on your own and add 4 seconds to it, you'll get your predicted pace for the 800m during an actual race.
Example: 60" 400 = 64"/lap pace = 2:08
Does that sound right?
That is a bad pacing plan. You should be running your first lap around 5-6 seconds (depends how fast you are) slower than your open 400m PR. Hypothetical, your second lap should be about 2 seconds slower.
This is the pacing plan I would suggest for beginners or intermediate athletes. However, as you get more experienced you should be experimenting with different pacing plans.
Your 400m time in a race would be about 2 seconds faster than in a solo time trial, so the prediction in my original post should still work. In that example,
60" solo = 58" race = 63" first lap + 65" second lap = 2:08
Interesting theory, but you gotta consider that a solo 400 TT would be slower than your 400 PR from a race. I feel like there's too much of a lack in nuance with this convo though - it could be an 800 runner with more 1500/mile strength or an 800 guy with more 400 speed. I wouldn't say there should be a set number conversion with this since there are so many 800m runners with different skillsets/strengths.
A better estimate is solo 600m. That will be your 800 pace. If you are a pure 400/800, these will be a bit optimistic.
Yes, I've used 600 TTs for years as a guide to my runners' (current) 800 race pace. The key is to take the intermediate splits but not call them out.
To respond to the OP's actual question, when I ran a 440y solo time trial in 57.xx I am certain that I was not in shape to run under 2:10 for the half. But then I was--despite my limited speed!--more speed-oriented than distance-oriented.
The 400m is a poor predictor of your 800m. What I do to get a feel for the 800m pace I can handle is run 4x600 w/ 2 1/2 minute recovery. Then, before the 4th rep, I'll take a 6 minute recovery and run the last 600 at a controlled (ie, not a near death experience) very hard pace with no kick at the end. The pace I can hold for 600m in that rep is very close to the pace I can maintain for 800m in a race.