running strategy?

Question

well im a mile (actually 1600m)and sometimes a 800m runner. I need help with running the mile. I was thinking maybe running the first lap fairly fast, medium speed second two laps, and then turning it up on the last lap. what do you think? what strategy do you use?

i went out and ran a 1600m for volleyball today. & I went out with the main pack for the first lap.(3 ppl took off immediately, b/c they're just that fast lol)
I fell in behind the two front ppl of the pack. (how well does "drafting" work anyway?) eventually that became two other ppl, and us three went out the 2nd half of the second lap. I finished 6th out of the 16 ppl that ran it and improved my time from last monday by 27 sec. however, to get back to my best track season time i need to cut off 35 sec. still. thanks for all your help, and I now have to decide now who gets best answer.

Answer 1

Well I start out low. Then I would Jog. As I get closer I gain my speed. Other people who start fast usally. Get tired first. This is the way i do it but you can do a different way. Well i hope you find your strategy soon. I'm out. lol

Answer 2

One thing I don't like to do is wait until 300 or 200 to go, because that is what everyone is doing. If you want to run a high 5 minute mile, I suggest splits like 83, 90, 86, 84. Remember to always pass people by 5 to 10 yards also, this is very discouraging if you can remember a time when it happened to you. So if you can get away from people on your strong third lap, and still have a decent kick, you will turn out very good times.

Answer 3

You want to get out well, but not fast....build into the race by taking the opening 200 to begin mentally focusing on the event and the second 200 for position...you are correct for laps 2 and 3 to keep the pace even - as much as possible - and on the bell lap, the front 200 is gearing up and the final 200 is using the arms to stride out as well as you can!

Answer 4

I would recommend trying to get your lap splits as close as possible. For example, if you want to run a 8 minute mile, that should average out to 120 sec laps.
Try to get every lap within 1 sec of that (119-121).

The third lap is usually the toughest, that is where you have to concentrate.

Good luck.

Answer 5

Don't leave too much out there! I agree that you don't want to use up too much energy on your first lap, but don't make it so you're not even tired until the 2nd half of the last lap. I've always said your 3rd lap is what's gonna be the teller of your mile. It's easy to run taht first half, and everyone always kicks on the last lap. But pushing through that mental and physical pain of the third lap, you can really improve your mile time. Good luck.

Answer 6

I run those same races! The mile/1600 is a great race, start off at a solid pace (if you run track, it is vital to stay in the middle/back of the lead pack, you draft the people in front and let them let the pace). First lap is typically the fastest. Second lap is not much slower. Third lap is always the slowest lap, as people are tired and have to psych themselves up for the final lap, where the pace is dependent on how much energy you have left.

Answer 7

everyone has a way that they run best. for me i have to stay with the leaders and not fall off their pace. I take it out hard the first lap. the second lap is usually the same speed or slightly slower. my third lap is where i have problems and usually my splits go up a few seconds. then in the final lap i pick it up a little and sprint the last 200 or 100 m.

Answer 8

I go really hard on the 1st lap & hang on for life. But this doesn't really work for most people because they burn themselves out on the first lap.The strategy you have in mind sounds reasonable & safe. Try it.

For the 800, I go all out the whole race because it's so short.

Answer 9

When I run the mile, I get gradually faster with each lap. However, if you run the mile often, try different tactics, and time yourself with each. Find what suits you.