Ideal mile splits/strategy to break 5 for the first time?

If you overthink it that much you’ll never do it.

However... my personal favorite is 65,65,65,1:45

Compete, don’t worry about splits and crap

Just race kids who are sub 5 and stay in contention, you feel yourself fading just realize that you need to beat them

cramister wrote:

Compete, don’t worry about splits and crap

Terrible advice. Pacing is vital.

Best splits are 75, 75, 75, and then kick.

jfareilla wrote:

In the 5:10 I did I ran 75, 80, 78, 77.. Thoughts?

You're not in sub-5 shape yet. If you go out faster you will just run slower. Keep your first lap at 75 and run the 2nd and 3rd faster.

73.5 , 75 ,75 , ?

would recommend doing a few 1200s to 1600s and just going out slow then checking the 75 pace for the last 200, 400, 600, 800. building from the finish. but likely you dont have the time.

go out 1 second fast the first 100. 1/2 second fast the 2nd. hold even. resist the urge to hammer from the last 200. don't go all out until within the last 70. dont expect to reel much time in the final sprint. stay as close to even as possible.

that said. if you jump it too fast at the start. dont think- im doomed and slow way down. calm strong ready and steady.

one thing that can help with about 300 to go. think this- if i blow this chance i have to do the whole part over that i just did. want it and get it

Bad time to ask man. TME thread is blowing the f*ck up. Ill get back to ya.

Terrible advice?

Of course you should try and even split but don’t think for a second that someone shouldn’t be competitive in a race, it’s a RACE

If the kid races other 4:55-59 kids and beats them, there’s a good chance he also went sub 5 too. I’m not saying go compete against the 4:30 kids and sprint the first lap, but find the people in your range and race to beat them

I agree heavily with cramister.

What I like to do is hit goal split on the first lap and then start "taking control" 600-800 meters in. Jazz up the crowd and start sprinting! ;)

Like someone said earlier compete... I am 55 now but about 1 year after I took up running at the end of my sophomore year I ran 4:54 it was just racing. Don’t overthink it but don’t go

Out too fast.try to keep the opening laps 75 to 76 then let it rip the last 300m. Good luck

Sham 69 wrote:

I agree heavily with cramister.

What I like to do is hit goal split on the first lap and then start "taking control" 600-800 meters in. Jazz up the crowd and start sprinting! ;)

LOL

cramister wrote:

Terrible advice?

Of course you should try and even split but don’t think for a second that someone shouldn’t be competitive in a race, it’s a RACE

If the kid races other 4:55-59 kids and beats them, there’s a good chance he also went sub 5 too. I’m not saying go compete against the 4:30 kids and sprint the first lap, but find the people in your range and race to beat them

Terrible advice, yes. Because typical 4:55 high schoolers will go out in sub 70 and 2:20 and fade. If you want to beat them, let them gap you the first lap, run even splits and outkick them in the end.

The first time I broke 5:00, was 3×75 with a 74 last lap. Except for the 800, running an even pace is the best strategy for a PR.