The BEST 800 Meter Prediction Workout

[@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

[@popthechain]

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

[@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!

[@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

[@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!

[@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!!

[@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!

[@robertoreigado5210]

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

[@nicksymmonds]

that is a great average!!

[@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

[@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.

[@williamiceman9939]

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

[@nicksymmonds]

keep working hard!!

[@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

[@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!

[@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!

[@xdgamer3246]

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

[@jaredlupton6838]

Oh yes! Been waiting for something like this!

[@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

[@TristanRobinson]

Had a lot of fun helping film!

[@nicksymmonds]

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

[@BenTV]

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

[@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!🤙

[@gonzalesclan4]

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

[@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

[@bcvids999]

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

[@nicksymmonds]

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

[@cunnikk706]

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

[@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.....

[@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!!

[@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.

[@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!

[@purplesoda5484]

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

[@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!

[@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.

[@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!

[@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!

[@timbarklow5383]

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

[@MooMooMath]

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

[@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.

[@KrishanKumar-rg1xf]

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

[@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

[@sarbeshsankar6370]

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

[@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

[@nebeska_medja]

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

[@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

[@kpn984]

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

[@mansondevil33]

HE'S BACK BABY!!!!

[@wvveenen]

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

[@nicksymmonds]

good memory! That one was TOUGH

[@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.

[@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!!

[@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🔥

[@paulmurphy7383]

1:25, 1:28, 1:27 today. Even if the prediction of 2:54 is way off, I'm totally jacked for the next race (12.2.23) as my 2023 PR is 3:02 (1.7.23). Born in 1947.

[@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.

[@APBCTechnique]

Always entertaining and inspiring. 😊

[@Run9955]

Hey nick. I ran a 52.6 , 51.1 , and for final lap was a 51.4. It was all good felt fast. I did do the math from what your video was explaining and I got something sub 1:45. Is that correct?

[@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

[@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.

[@qweasd1234ish]

Waiting for 800m video....all the best

[@nicksymmonds]

one week! I'm already nervous for it lol

[@qweasd1234ish]

@@nicksymmonds you will do great:)

[@mikxcandtrackrunner]

Beautiful blue track and nature

[@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?

[@blueberrymilk8573]

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

[@fisiculturista0113]

Nuevo suscriptor duro 💪💪💪

[@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!!

[@ashwaniyadav5334]

Good job sir... Respect from India

[@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❤

[@surajkumarsuman3742]

Great jobs sir thanks

[@shuaibkhan7248]

I am from Indian mujhe aapki video bhut acchi lagi

[@alansamuel2454]

I tried this out and did 1:03,1:04,1:00. That gives me an 800 time of 2:04.66. But my 800 m (all out) is only 2:20. That's way off. Can you explain why?

[@omgiheartpie]

Did you do it with 4:00 rest? You are not racing to your potential FOR SURE lol, problems could be: 1) poor pacing, what were the splits for your 2:20 2) poor training otherwise: What kind of mileage/aerobic training did you do leading up to this session? Any other specific 800m training leading up to and besides the 3x400m session? 3) 3x400m with the splits you did indicated pretty damn good speed endurance and 800m shape, maybe you just need more racing to drop your time to where it should be. I did 8x200m in 29.3 and ran 1:57.91, at that time I'm sure 3x400m in 59 would have been extremely tough for me

[@alansamuel2454]

@@omgiheartpie I did it with about 5 minutes rest in between. The first lap was 1:07 and the second was 1:13. So maybe more even pacing should be implemented. Nah I focus on middle and long distance training so I don't think it's a problem with that. My typical training week includes a long run of about 5 -10 km (3.1-6.2 miles), tempo run and a speed workout. And the thing I mainly focus on is INTERVALS, INTERVALS AND MORE INTERVALS. And occasionally(about once or twice in a month) I also do plyometrics and drills with weights. Prior to the 800 m mentioned above I did a ladder workout of 300, 400, 500, 600, 500, 400, 300 m and long runs of 3-5 kilometres. However one thing that might be responsible as well was that I was not in very health when i did this 800 m - I had acute chest congestion and wheezing that tampered with my pacing. I have PB's of 4:49 in the 1500m, 11:30 in the 3000 m and 19:00 in the 5000 m. I did one road run of 4k in which I did 15 minutes. So I think I am more of a long distance runner than middle distance runner.

[@alansamuel2454]

@@omgiheartpie And thanks, I'll try out the 8*200 m

[@nicksymmonds]

if you took 5 min rest then you are skewing the data. 5 min rest allows you to recover A LOT more than 4 min rest. The short rest adds up.

[@alansamuel2454]

@@nicksymmonds Ok then I'll try out 4 minutes rest ASAP. And I'll keep you updated when I do.

[@ralphperez3696]

I did a similar predictor work out in High school, but it was 3 minute rest. I ran an average of 60.5 but my PR in the 800 was 2:04

[@whynot8648]

I'm going to guess 1:58.6 because you can probably go faster in a race even if it's just against yourself. Anyway good luck! 😃

[@dejanjovanovic2298]

Hey, Nick, have you heard some incredible news from Doha? A girl from Netherland, from Africa, actually, i don't know her native country, won double gold. 10k and 1500m. No one before done it. 3:51. Centrowitcz became olympic champion with 3:52. Amazing.... What do you think: is 1500m or mile more relative to 5 000, and even 10 000 than to 800m? Today, nobody runs 800 and 1500. Sebastian Coe was the last, i think.... I wouldn't say 800 is midle distance. It is, but not for professionals. If 400m is long sprinting, i would call 800m ultra-sprinting. :)

[@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?

[@mikesmith8750]

Great tips. Thanks

[@lauseba6990]

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

[@aisanryan4497]

It just depends on the type of runner you are. I’m more of a 400 guy I ran 50. My 800 never really got to where I think it should’ve been (2:03) I just haven’t had any solid races. We ran a 600m junior year of Hs and I ran a 1:27. And ran a 2:03 junior yr. I have a kick which is why I’m surprised I only got to 2:03. And my senior year (being canceled from Covid) I started my first meet at 2:05. I think I should’ve been at 1:58 or so

[@terraflow__bryanburdo4547]

Nicely done! Can't wait to see that 800. I was 55.9/2:05/4:19 at age 44-45. I trained hard for those (lifetime PRs). If you are 17 sec off your PR at age 35, I don't feel so bad being 33 sec off my PR at age 62 :)

[@nicksymmonds]

I just hope I can still run at 62!!

[@terraflow__bryanburdo4547]

@@nicksymmonds I am not blessed wit running talent or immunity to injury, but am blessed with determination to run healthy until the cows come home.

[@ns19109]

This doesn't seem to work for sprinters, I specialise in the 100/200 and am 13 and ran 1:04, 1:07, 1:06 even though my best 800 is 2:26

[@nicksymmonds]

will not be very accurate for sprinters. Sprinters lack the endurance to hold that pace for more that one lap.

[@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.

[@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)

[@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.

[@reeceproctor9412]

Have you ever heard of/done the KOSMIN test? What do you think of it. Its similar to this but a bit different w/ a more complex formula. The 800m test is 2 x 1 min on the track w/ 3 mins rest. You have your timer mark the place that you finish the first minute and you start from that spot for the next rep. The timer marks the spot where you finish after the final rep and you record the total distance covered by measuring w/ a measuring wheel (I went 924 meters total in the 2 minutes ~51.9 pace) plug the distance into this formula Time=217.77778 - (Total Distance x 0.119556) and you get a prediction. My prediction was for 1:47 high a couple weeks after I’d run 1:49.9 in an even split (54.7, 55.2). This link explains it in greater detail www.brianmac.co.uk/mobile//kosmin.htm

[@CravingGuy]

My splits would be probably between 1:07 and 1:10, cause i had a 2x3x400 workout yesterday with 3 min rest, and 6min macro : 1:11, 1:13, 1:14, 1:13, 1:15, 1:11, so with 4min rest and only three runs, i guess those would be my times, hope i could run under 2:15, but it'd be really hard.

[@desod734]

Interesting workout. Does it matter if you do jogging vs. standing rest?

[@nicksymmonds]

yes it does. jogging will not allow you to recovery as quickly or get your HR as low between intervals

[@desod734]

@@nicksymmonds Ok, thanks. Not really a huge fan of standing rest but I might give it a try.

[@rko2946]

I’m a cross country and casually ran a 400. I’m in the middle of swim season and haven’t trained since November for running. I ran a 1:06.

[@BuzzedtheTower]

I mean this as a compliment, but I don't know if there has ever been a world class 800m runner who looks more uncomfortable at pace than you. As a result though, I don't think there has also ever been someone that has absolutely maxed out their genetic potential. Often times I think that people get close, like 98 - 99% for the elites, but never quite reach it due to injury or something. Looking at how you run though, how difficult it always looks, and how fast you still ended up, I think its obvious you reached your absolute limit. And I think that's incredible and awe inspiring.

[@nicksymmonds]

yes, I really do feel that I got the most out of my body. Not the most genetically gifted but i did work very hard!

[@BuzzedtheTower]

@@nicksymmonds You definitely did!

[@GardenChess]

Trying to break 2:50 🙏 thanks Nick!

[@ninobueno3747]

Good luck!!

[@nicksymmonds]

thank you!!

[@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

[@rolandhaas4444]

Very sympatic athlet !

[@mpscexamguide2647]

How many times should I do this exercise in month..? I have 800 meter race 2:30

[@liamgg4341]

Only do it before important races

[@tinygorillacake]

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.

[@gregbodden7974]

Nick - here's one i have done - 3x 440 30 second rest interval - 2 slowest have to be under 60 seconds

[@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!!

[@jeddarcy3465]

Noob question: To train for 800m, why don’t coaches make athletes run the 800m? Why all these workouts? What’s the advantage with the workouts?

[@dr.choudhary8488]

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

[@jamisonlutton7569]

He always has to have that run gum in his videos 😂

[@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! .

[@filipe_paixao]

I did 10*400m (1 minute rest), sub 65, 2 weeks ago, tomorrow I'm doing 1000 meters intervals between 2:45 and 2:50, I think whit 2/3 minutes of rest

[@KuIJohnQ]

notebook grab at 0:39 was too smooth