The BEST 800 Meter Prediction Workout

This is one of the hardest workouts I did as a pro runner. However, it is great at building speed endurance and is also remarkably accurate at predicting what kind of 800m shape you are in.
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Nick Symmonds is a two-time Olympian and a serial entrepreneur. He is the founder and president of Nick Symmonds, LLC and the co-founder and CEO of Run Gum, a caffeinated chewing gum company that gives people a quick boost in energy and focus with their revolutionary energy gum.
Nick holds a degree in biochemistry from Willamette University. He is also an Eagle Scout, a published author, and an accomplished fly fisherman and mountaineer.
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[@bored4427]

Best 800m prediction workout: one all out 800m

[@nicksymmonds]

EXACTLY!! Said that multiple times in this video. The only way to know what you can really run for an event is to lace up AND RUN IT!!!!

[@bored4427]

Nick Symmonds good luck next week :)

[@zachariaz_]

Friend told me about your comment had to come like it

[@laserglider]

Nick Symmonds so how do you factor in the adrenaline from being in a race vs a time trial ? Kinda like how a solo 600 is your race pace 800

[@elclashh209]

@@laserglider Nothing really. Just run with other people and be ready to push yourself. Unless you've got dogs chasing you adrenaline is only for races.

[@nicksymmonds]

This workout suggests I'm currently in 2:00.80 shape for 800 meters. Next Friday I'll run an all out 800 and see EXACTLY what shape I am in. Guess my time to the 100th of a second and I'll send you a prize! Guess in the comments below.

[@rajitrajpal7703]

2 min 2seconds 70 miliseconds

[@davidjiang9793]

1:59:99

[@gregp6250]

1:59.81

[@pacerlaker9685]

1:54.67

[@_natejean]

2:00.80

[@joonahheiskanen4100]

So if i want to know my marathon time i just have to run three Half marathons

[@nicksymmonds]

ha! there actually are some ways to estimate your marathon time based off a half marathon time.

[@aeronevans4337]

with 4 minute recovery

[@ibrahimbarro2814]

Aeron Evans lmao

[@IonPVG93]

you could run 1% of it and then just multiply your time by 100 durrrrrrrrrr

[@denoredo]

@@IonPVG93 that would never work

[@squinn2003]

Hey Nick! Did this workout today. My splits were 1:01,1:02,1:04. My prediction came out to be 2:08. And after this workout I THREW UP! Haven’t thrown up in a really long time till today lol.

[@nicholasintrepidity5073]

no your wrong your 800m time should be like 204

[@stephan6063]

Watch KZbin training with rudisha he hates struggles to do 800m reps in 1.56 to 1min. He finds it hard to do many reps

[@mr.t1417]

Yea thats 2:04.6 not 2:08 which is even better for you go hit that time G

[@Hahahaha-uj9pu]

The place is damn beautiful with the foggy mountains behind

[@owenlipps5224]

My coach had us do this workout a few days ago and I didn’t realize it was yours😂😂

[@DavidHernandez-qz5id]

Amazing to see you’re still capable of doing an 800m in 2 minutes and you can do even better 👏🏽 INSPIRING!!

[@JackHammond]

Great video Nick! Looking forward to this 800 next week!

[@nicksymmonds]

glad you are! I'm kind of dreading it....gonna hurt!!!!

[@hanphilnoffz8827]

right now cross country for me not too in shape and tryto break 20 minute 5 k

[@alexmartin1708]

awwww

[@gonzalesclan4]

Nick Symmonds is the man!! Love watching all his videos.

[@awelstun123]

Just ran a similar workout today, 4 400ms, 5 minute recovery but coach gave us 8 minute recovery before the last one. Just ran a PR of 2:03 two days prior, and was able to run 61, 62, 61, 61 today, so i am hopeful that i am able to run 2:02 to 2:01 by our next meet in 5 days. Just thought id share, Love the Videos!

[@kpn984]

i’m always following your work Nick, thanks for the great motivation and content. keep working man, I BELIEVE

[@cunnikk706]

Thank you for this video 👏🏾 it’s amazing how you are still hitting these times.

[@europaeuropa3673]

Very interesting. I did the very same thing awhile ago with the following results: 58 sec 1st lap, 60 sec 2 lap, and 62 sec third lap. My best 800 in a competitive race was 2 mins 4 secs. Again, that was many years ago.

[@nicksymmonds]

it really is a good indicator of 800m fitness!

[@isaacvizcaino7556]

You got this! It’s all mind over matter, the workout let’s us know you got the stuff to break 2 without the adrenaline of having competition is simply BeastMode

[@elleryrajagopal1734]

Nick, I love watching your videos! I've been an 800 runner since high school, and I'm currently running in it in college. I'm trying to make a significant improvement this year, and whenever I watch your videos, I feel like I'm closer and closer to my goal. Keep up the good work, and I also predict you'll run a 1:57.42 next week. Good luck!

[@nicksymmonds]

thank you Ellery!!! Keep working hard!

[@hikerboater]

Tough one. Having to talk to the camera also impaired your rest a bit. At age 55 I was doing 4x400m with TWO min rest avg 70 (68,69,71,72).

[@nicksymmonds]

great running! And yes, talking to camera, thinking about getting certain shots, etc all impact performance. But my priority these days is to make a great video!! :D

[@hikerboater]

@@nicksymmonds I could only get those times with 15 min rest between. You're still in shape. The 800m is brutal training. I think worse than 400m.

[@fraserslife8399]

@@hikerboater you're training times are crazy what are your current PRs and how's your masters world ranking?

[@hikerboater]

@@fraserslife8399 I've won the USATF Masters Championship in the 400m 5x ('12 indoor M50 age group, '15-'16 outdoor, '16-'17 indoor M55 age group). Masters PR 400m was 55.11 (indoor 300m track), 200m - 24.48. Have usually finished in the top 5 in the world in masters rankings, '15-17. World #1 in the indoor 400m in '16 (55.22) M55 age group. In '18 was injured but still ran 56.65 at age 58. Knee surgery in 1/19, now back to full strength ready to enter the M60 age group. Looking to break 57 this summer.

[@anistonrm]

@@hikerboater I am coming for you!

[@jaredlupton6838]

Oh yes! Been waiting for something like this!

[@purplesoda5484]

these are really good videos. thanks for making them! Very helpful to people in track

[@xdgamer3246]

I’ve been watching all of your videos to help me get my relay team to states

[@aiswarya.b4401]

Thanks Nick and I am gonna try it out today onwards. I was waiting for a video like this and I am your new subscriber.....

[@robertoreigado5210]

Learned this workout with you. Done last season averaging 56. Thanks for sharing and inspiring

[@nicksymmonds]

that is a great average!!

[@DAjugRnaut]

I've been watching a few of your videos this past month. Now I just subscribed to see how you will do in the 800. Great job!

[@nicksymmonds]

Thank you for watching my videos and thank you for subscribing!

[@williamiceman9939]

YES! So hyped to see you running the 800 again. If only I could be in 2:00 shape...

[@nicksymmonds]

keep working hard!!

[@bcvids999]

Another great video man! Great content, great energy. Keep it coming!

[@nicksymmonds]

will do! Goal is to drop a new video every week

[@discipledawgs1367]

Super cool video. Thanks for the workout ideas and free training log?! Dude that's just amazing!

[@nicksymmonds]

happy to give back to this community!

[@robertevansjr2780]

Hey Nick I see you've been breaking records of your own been a while since I watch your videos hope all is well big guy ❤🔥

[@nicksymmonds]

yes! Been having a ton of fun making these vids lately

[@bmoore5868]

impressive ! While I was really good in practice at this indicator type workouts I could never pull off a good 800m. I had a confidence problem at the third 200m during races (inner voice would say during third 200m "this shouldn't hurt this much this early"). I wished I had just gone for it and trusted in my training. I realized too late I was a 1500m runner as opposed to 800m. I think the 800m requires more confidence if that makes sense.

[@kargs5krun]

+Brian Moore I've read recently that they (coaches, trainers, lab geeks, etc.) have blood tests they can run on athletes (article was on swimmers....) with "pain tolerance indicators" that the "greats/elites" have much, much better than avg to very good athletes. This kept me from commenting with, "you've got to embrace the pain" as Nick here would say, and as i've heard "back-in-the-day." Every one's "level" is different apparently.(Not that his mantra is totally wrong or anything.....) Wish i'd had kept/saved that op-ed/article (like i normally do). @Nick Symmonds (also; for purview, response)

[@psyso-cleanedits8953]

​@@kargs5krun so is it possible to increase pain tolerance then? I feel the elites probably weren't born that tough

[@TristanRobinson]

Had a lot of fun helping film!

[@nicksymmonds]

thanks again Tristan! Hope you like how it turned out.

[@nebeska_medja]

great video, great athlete thanks for the video and train log.

[@joshdavis4781]

I feel you Nick about that workout and racing when older. Though I was never world class like you I to ran the 800. My 1st time was in 2005 at the spry young age of 36 when I had the brilliant idea to join my junior college track team, while never before running track and race athletes near half my age My 1st race after mostly easier "Old Man Joint Pain" workouts 🤣 was a painful and embarrassing 2:18. But I'm proud to say I ran a 1:58.72 my final race at 38. Point is, much respect for you and what you want you did/do!🤙

[@sarbeshsankar6370]

wow Nick is blowing up, I love the content keep it going

[@MooMooMath]

Fun and helpful video. Keep up the good work. I'm ordering some Run Gum today.

[@APBCTechnique]

Always entertaining and inspiring. 😊

[@connoranderson519]

Hey Nick, great training workout! This is definitely a good indicator to see where you at 800

[@nicksymmonds]

glad you liked it! We will see just how accurate it this one was for me in one week!!

[@nicholas8240]

I’m an aspiring 14 y/o track runner and I just ran 2:24 today at PE I know I could do better as I haven’t really formally worked out at all

[@justintime7351]

That's definitely a good start, be proud of that time and keep working to improve it! once track comes around keep at it and i'm sure you'll improve! you're 14? I think by junior/senior year you could easily be running sub 2:10 if not much less! (wouldn't be too surprised at sub 2!) If you train! patience and hard work goes a long way!

[@apeters38]

Completely agree that is a good starting point. I used to run the 800 and 400 in high school both were the hardest events in track in my opinion. Definitely keep up the great work.

[@KrishanKumar-rg1xf]

Really good man ..you are Nick...love you bro

[@ChessJourneyman]

His summary is so true - first few...you're fresh, final few...strength for it will find you, but the middle few are the most challenging.

[@Ak-ig8os]

Nick that's a great video bro you have a great knowledge of middle distance running doing a great Joab helping people

[@nicksymmonds]

thank you! Really enjoy giving back to this community

[@timbarklow5383]

I miss this version of this channel. I can still go back and watch these helpful videos though 👍

[@mansondevil33]

HE'S BACK BABY!!!!

[@SeventySevenScars]

As someone whos never run track, this channel has made me god damn enthusiastic about it, training for the 400 now and have signed up to the local athletics club! Love your attituce Nick!

[@BenTV]

So happy Nick broke two this season - 1:58:53. All the best for the race and thanks for the advice💪

[@surajkumarsuman3742]

Great jobs sir thanks

[@mikesmith8750]

Great tips. Thanks

[@rahulgurung3583]

Sir big fan I have been watching your videos from a long ago ! Always been helpful . Recently i have started training for my 2k .My best in 2k is 6:04 need to improve my time can you please upload a video for the 2k . It would be very helpful to me and all the runners out their trying for their best in 2k. Hoping to see you soon with the 2k training plans thank you❤

[@blueberrymilk8573]

I’m running the 800 Monday😁I really needed this

[@zubinjoseph6881]

All the best Nick! Hope to see you run like you did in the 2008 Olympic trials! 😅😁

[@nicksymmonds]

haha, those days are long gone! But I sure am glad I had them

[@indoorandoutdoorendurance3889]

Nick, you're an inspiration! In an earlier video you said the reason why you were focusing on 100 meters was because of all of the track left turns over your career--that the tendons around one of your ankles were bothering you, and I was thinking maybe you could have run this workout clockwise instead of counterclockwise. In this video you said you had run the times you wanted. I'm curious if you could have run these laps faster on average. In other words, were you holding yourself back? I'm looking forward to your 800! I can hardly believe you're only 35 (if you know what I mean), if I even heard that correctly.

[@erickelly4107]

1:55 seems attainable if you ask me (competition, good conditions, etc..) and of course that's very impressive, hell anything close to 2:00 for 800 meters is quick. Sure it's a far cry from your all time best (1:42:95) but running 400 meter laps in ~ 60 seconds and making it look relatively easy in the process is nothing to sneeze at (and you're not 25 anymore..). People who have any doubts about how hard it is to run 800 meters in 2:00 minutes should visit their local HS Track, etc. and give it a try themselves... Anyway, really enjoy your videos Nick It's really inspiring to see you continue to strive to achieve greatness no matter where we may be in life. Father time is something we must all contend with so it's always inspiring to me to see people not use this reality as a "crutch" of sorts nor let it stand it their way! Keep showing us mere mortals how it's done Nick!

[@mikxcandtrackrunner]

Beautiful blue track and nature

[@jkathletic8231]

Thanks Nick. Now I need to Go for Running.

[@nicksymmonds]

haha, glad I could motivate ya!!

[@jkathletic8231]

I Love Running. I Enjoy and Learned alot from your Channel.

[@dame9986]

hey nick - what type of watch are you wearing on your finger whist you where running your laps - any chance you could share the link from where you bought it

[@AB-hl3ry]

See in description box

[@lauseba6990]

Nick time for you to break Masters Record. Go for it!

[@wvveenen]

This workout with the Brooks beasts was one of my favorite workout Wednesdays on Flotrack

[@nicksymmonds]

good memory! That one was TOUGH

[@heidewatzka]

Hi Nick....great content on your channel. I watched a couple of hours over the last three days. Like your attitude!! Now i am nearly 50 years old and I start running after being just a "Iron-Punper" in the gym for over 20 years now. 25 years back I was an ok guy over the 800m with an time of 1:55. My main focus were the 100m sprint. There I got a time of 10,43 secounds. But i had to many problems with my knees and so on, so I stoped it. But now with all the Corona-Stuff going arround, I started running again. I am not able to do sprinting anymore, cause my legs are to weak and I got some stupid injurys over the last years. But a few weeks I decide to train for 800 meters. Maybe I am a little to bulky for that distance, but anyway, it makes fun. Maybe in the future I want to compete in some minor competitions again. Lets see. Yesterday I saw this video and so I decided today, I also will try this just to see were I stand right now. Becaue I did not want to overdue it, i did not run the first rounds full but I did 8 times 400 Meters with a rest time of 3 Minutes between runs 1-6, 4 Minutes rest between run 6 and 7 and 5 Minutes rest between run 7 to 8. My 400 Meter times were ("standing still" starts): 1:17 - 1:17 - 1:11 - 1:13 - 1:10 - 1:11 - 1:09 - 1:07. Like I said, I have not trained the distance before and i only do some running since March of this year. Do you think based on this "parameters" its possible for me to have a good foundation right now and maybe i can set an goal for the next year to run under 2 Minutes (With that time I could compete for first place in Germany in the class above 50 years) and based on that times, do you think right now it should be possible for me to run sub 2:20 Minutes? I know I need some special preperatin for my carves. They made so many problems the last 2 years. Because of that, like I said, I started the runs slower to give my carves the chance to warm up and give my head the chance to feel them the carves better. I am just beginning now, so its better to start slow...the age is not on my side :D :D, so Iplay it save. Keep up the great work and conted and sorry for my bad english. Stay Healthy!!

[@ashwaniyadav5334]

Good job sir... Respect from India

[@armandosolis9539]

I found it strange while doing this workout that I can keep 58.6 average during the workout, but really struggle when Implementing it into races. I find myself always taking out at 55-56 during races and miss the sub 2 mark. What would you suggest?

[@ac4266]

He gave us a workout and a math lesson at the end.

[@wafelsen]

How to take an average counts as a math lesson?

[@ac4266]

@@wafelsen I wasn't serious

[@esotericpig]

How do you know the right pace so well when first starting the run? I was trying to run my fastest 1 mile, and I kept going out too fast. When I adjusted the pace, then I went out too slow. It was really hard for me to find the right pace.

[@kevinjang8209]

I ran the workout last Spring trying to break 2:10. I ran two 64s and a 63 but could not break 2:10 since I struggled in my Vo2 max workouts and threshold work that Spring. Never underestimate 3k pace and threshold work. It helps you put it all together on race day.

[@flash1506]

Slick Nick.....you should not be hunched over from a 60.4.....LOL..it has not been that long since your 1:42 :-) Keep breaking records man!.....Run a 1:55 next week you have grit and heart!

[@nicksymmonds]

After a year of training for the 100m, this workout was darn near impossible! I am 25 lbs heavier than when I ran that 1:42

[@flash1506]

Oh wow I get it Slick Nick....I really do. Since my best 800m days 20+ years ago im 20lb heavier as well. Go knock it man.

[@wringster8289]

Flash150 why do you say slick nick

[@flash1506]

@@wringster8289 this is no disrespect, hate jealousy, ill will, for one of my favorite American 800m runners. He was crafty, wise and extremely slick when he kicked during his running career.

[@wringster8289]

Flash150 oh I wasn’t accusing your, just wondering why

[@fisiculturista0113]

Nuevo suscriptor duro 💪💪💪

[@marcoantoniofranco4666]

Thank you 🙏🏻

[@ManojKumar-ci4wm]

Very good

[@rudycastaneda4519]

Hey Nick! Question: When would it be a good time to do this workout for a high school track season? Early/mid season?

[@nicksymmonds]

Mid-season during an off weekend when there is no races to be had.

[@rudycastaneda4519]

@@nicksymmonds Thanks Nick! Appreciate it!

[@ninobueno3747]

Good luck!!

[@nicksymmonds]

thank you!!

[@joshuatucker4372]

Wow! You are still a beast, here in my country the best time to beat for 800m is 1.59s. When I ran my first 800m I did it in 3.03s (I'm new to track and field)

[@MichaelMiller-wn4yf]

I"m new to your channel and just saw this video. A few 'shots' of you stretching before your workout. Question: How long do you spend stretching before you run, and what stretches do you incorporate?

[@jaimesantos568]

Definitely gonna be giving this workout a try! Gotta see how my training has been going lol

[@nicksymmonds]

enjoy it! :D

[@jaimesantos568]

Will do!!

[@willbergman2496]

wow i gotta try this

[@_middleside]

This is great

[@rolandhaas4444]

Very sympatic athlet !

[@drrameshsaini440]

Very nice

[@Tacoboy257]

When you said that the 3rd 200m of the 800m is the hardest, I have to agree because it's the one part where I always felt tight and stiff, but I needed to keep pushing. The last 200m hits different.

[@lvanzanen]

Very impressive! You didn't do any aerobic or speed-endurance workouts recently? Guess all that hard work as a pro doesn't wear off that quickly! Good luck! Hope your ankle holds up!

[@nicksymmonds]

honestly the training i did for the 100m helped a ton. Mainly in that it got me into shape, the strength is in these legs from 20+ years of mileage!!

[@ravagirl5321]

M from assam(India) 👍🏻 thank you sir😍🤗

[@nicholasodonnell1264]

what are you going to do for the next week to maximize your run time? rest, nutrition and training wise? thanks man and great luck next week I will be tuning in!!!

[@nicksymmonds]

lots of sleep and good food! And I will make sure I am up early the day of the event. Gotta get the body awake and ready to run HARD

[@jamesravener4985]

1:57.44. Fellow D3 runner that ran 1:52. I red shirted spring 2003 but since I was a New Yorker, I went to St. Lawrence to watch you beat Ryan Bak in 3:46 and then come back a little over an hour later to beat Matt Grosse in 1:49. One of the best doubles I’ve ever seen. I knew you were going to do some great things and have pulled for you ever since.

[@kennethkunz2449]

Bravo, Nick! Good work. Currently, you have a bit more muscle mass, you might have about an extra tens pounds of beef on your trunk and arms than your optimal lean racing weight. Therefore, you are a little tighter in the shoulders/hips/spine/pelvis range of motion, which will consume energy when you try to run fast. If you run your 800m solo, and get yourself sufficiently worked up emotionally, you will run 57.5 on the first, then struggle in with a 62. 1:59.5 about, will be your time. Try to cut back on the run gum, I would hate to see you choking in the final meters! .

[@jamescarroll5979]

Hi Nick, you should consider Masters 800m. You looked great!

[@nicksymmonds]

thanks! I may jump into a masters race or two soon

[@gaborlengyel369]

Nick Symmonds yeah definitely do that Sir!! You would get back into shape pretty quickly cause you know how to set up a training regime, and you could dominate the natl & int’l masters running scene🔥

[@dmurph3152]

Nick great content! I went to download your training log and for some reason it wasn’t working. Is this still available as a free ebook? Thanks.

[@ArunKumar-zt8oe]

nice sir

[@TheRealKayTrigga]

Do you share your work out & stretches. Or a food diet

[@ankitthapa403]

Hey Nick can you make a video relating what type of food that we should take during the main event(race day)should we eat nthg or light carbs???

[@nirajthapa2501]

Sir can yo make a video about what to eat before 800 meter test and also what to do in warm up

[@jyotijit408]

Sir ...how much rest you have taken in every lap of 400m....And sir please guide which type of exercise we should do#during lockdown

[@dr.choudhary8488]

very nice sir,i am from india,daily watch your video

[@johnyouhanna3676]

My coach made us run a 200 at a slower pace and then a max 400 after 90 seconds. We did that 2 or 3 times. Just to get your opinion is that a good workout for a 400?

[@kavierRulez]

2:05.6 calling it!

[@dieterdodel3001]

Well done 😀👍. I like this kind of videos. What is your current pace for 5 KM?

[@nicksymmonds]

I'm prob in about 19 min 5K shape

[@willemmandel]

I did this same one before new balance and my first 400 was 54 and then I only took 30 seconds to rest and did 55. Great suggestion.

[@alli2850]

Is your run gum ever gonna be able to ship to Canada? My 16 year old son would love to try some, he runs the 800m 1500m and the 3000m! Right now he’s doing cross country and killing it coming in first in all his meets so far! He would love to try it!

[@kymdaigle1471]

I just ran my first 800m in a year and i got 3:27min. Im not surprised cuz im only 13 years old. I'm trying to improve by doing this everyday and you're a huge inspiration to me. You're literally the only motivation to me and i hope i can break 3 minutes in the future. :-)

[@xtna3371]

How’s your progress at 15?

[@kymdaigle1471]

@@xtna3371 Got down to about 2:42, but that was in march and indoors lol. I bet my time is much better now

[@xtna3371]

I ran a 2:48 and I'm 13! Can't wait to progress what's your mile pr? Mine is 6:18.99 and 400 is 68.98! 2:42 is good keep it up!

[@kymdaigle1471]

@@xtna3371 Hey, I never ran the mile but I did run 300m, my best for that is around 45 sec. Good work btw!

[@edreigarcia4046]

Hi Nick! Greetings from Costa Rica, I was a 800m semi-pro runner in my country and my last best time was 1:59" almost 15 years ago, I'm 32 years old now and I want back to the track races again, is this training plan effective to hit that time again?

[@scottbarker9058]

i live up here in good ol la pine or....i norm. place or win my age group in 5k to half mar..races up here.im retired n 61 now...i will say this..lf u will put in 1005..n not get hurt my prediction is you will run in the mid 1-50-s....good luc n may the lord be with you.

[@okphonem3770]

Hi Nick, I was wondering what your Cross Country pb was in high school? Great workout btw!

[@nicksymmonds]

thanks! Ran 16:24 in HS for 5k XC

[@metrackerr400]

Hey nick! I’m a fan and I love your channel. I enjoy watching your videos since they are soooo inspiring. I’m a 14 yr old girl, i run the 800 in 2:19, any suggestions? Pls replyyyyy!!!

[@nicksymmonds]

Thanks for watching my videos! Are you running XC? I think running XC is the best and most fun way to build strength for mid distance runners.

[@metrackerr400]

Nick Symmonds woahhhhh a pro runner replied!!!!! Haha haha so much thanks!!!! I’ll tell my coach about xc training, anyways, do you think 2;19 is a good time? Thanksss sooooo muchhhh

[@ashishrathee5778]

Hello nick.i am 800m runner .my pb..1.54 .. .and I did this workout.3×400 ....56 sec.and rest 4 minute...but my 800m.pb.1.54. What is the reason for this.please reply

[@nicksymmonds]

56 average suggests you could prob run 1:52. And I bet you will very soon! Some people are better in practice than they are in races. Ask yourself if there is anything holding you back mentally on race day?

[@roonthegoon114]

Definetly accurate

[@shuaibkhan7248]

I am from Indian mujhe aapki video bhut acchi lagi