splits for running a sub 5:40 1600 meter race?

High School Running Distance

8 years ago 04/18/2015 8:59pm EDT

hello! I am a sophomore girl who runs HS track, and my goal for this season is to break 5:40 in 1600 meter (4 laps on a track). My current PR is 5:44, so I'm looking to shave 5 seconds or more off of my time. In past few races, I have been taking the first lap way too fast, my 2nd and 3rd laps have been slower, and my last lap is about target pace. What are your recommended splits to run a 5:39?

Here were the splits from my last 1600 (I ran a 5:48, not my fastest)

Lap 1: 81

Lap 2: 89

Lap 3: 90

Lap 4: 86

As you can see, my two middle laps were way too slow, and my first lap was very fast. Just wondering approximately what I should be running on each lap to achieve my goal.

8 years ago 04/18/2015 9:02pm EDT

re: erinrunner123

Try going out in 83 or 84 and seeing what happens

8 years ago 04/18/2015 9:10pm EDT

re: erinrunner123

Aim for 85 seconds per lap. Finish faster on the last lap if you're able to.

8 years ago 04/18/2015 9:35pm EDT

re: erinrunner123

Yeah, really try to even split. I use to have incredibly wild and different splits until one day I did even splits and ran a 8 second season PR. I'll tell you my experience. I have been out of shape because of an injury, but this weekend we had a two day meet. I was running the mile on both days(relay miles). The first day of the meet I ran

Lap 1: 71

Lap 2: 77

Lap 3: 78

Lap 4: 75

Total: 5:02

So that is very similar to yours where the first lap is way too fast, my 2nd and 3rd laps have been slower, and my last lap is about target pace.

But on the very NEXT day(saturday) I ran

Lap 1: 73

Lap 2: 73

Lap 3: 74

Lap 4: 74

Total: 4:54

So just running more even splits the next day gave me an 8 SECOND PR.

I know you can easily take off 4 seconds if you split your race as perfectly as I did.

8 years ago 04/18/2015 10:08pm EDT

re: erinrunner123

My daughter is a hs soph who did it like this last week:

For a 5:36.

Most races start way too fast- especially if there are sub 5 girls to pull everybody along.

Try to get a 200 split so you can quickly correct your pace if needed. Aim for 41 or slower.

You have to be ready for the fact that you will be toward the back of the pack on the first lap- and you will have to be passing people as the race progresses (because they will all be slowing down). Don't be content to just hold your position on laps 2 and 3. Make yourself hit the 1200 in about 4:12 to 4:15 and then compete like crazy on the final lap.

Some coaches don't like this because they don't trust the kids to stay on pace- and it does take a lot of focus- but you can do it- you just have to trust that you are ready to run that pace and keep going.

8 years ago 04/18/2015 10:11pm EDT

re: Great idea you can do it

Sorry- based on your splits, maybe my first 200 advice was bad- try 42 or 43 instead. Good luck! Tell us what happens.

8 years ago 04/19/2015 11:53am EDT

re: Great idea you can do it

ok thanks so much everyone! i will definitely try this in my next race

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