Advice for the 1600m

High School Running Distance

1 month ago 03/27/2024 3:25am EDT

I'm a junior boy in hs who mainly runs the 800/1600 and runs the 4x4 for my distance relay. I run a 1600 in 5:51, a 800 in 2:33, and 400 in 1:04. I have no idea how to run the 1600 but I have a feeling that my pr isn't doing me justice. Also just wanted to note that my pace during 400 repeats is 1:22 and they don't hit me hard until the 8th rep.

My last 1600 I ran 5:51 and my splits were as following:

Lap 1: 1:28

Lap 2: 1:33

Lap 3: 1:31

Lap 4: 1:18

I understand that my splits are wack but in my mind I think I go too slow during the first 2 laps because I don't believe in my ability to hold a quicker pace. Open to any advice

1 month ago 03/27/2024 4:22am EDT

re: dragonfruitguy

I agree, closing in 78 seconds shows you should be able to run faster than you have.
If you can do 10x400 in 1:22 with 60-90 rest then you should be able to hold that for a mile. Based on your post I would think your true mile pace is closer to 84 seconds per lap

I would say try on focusing on even splits when you race

Example

200: 42

400: 84

600: 2:06

800: 2:48

1000: 3:30

1200: 4:12

And then use everything you have left on the last lap.
If you pr, the race after try and hold your new 1600 pr pace through 1200, and then kick

In terms of training, mileage is key. I don’t know how your training right now, but usually best advice is to increase your daily volume running at an easy pace you can easily hold a conversation at.

Sincerely, someone who was always best at the 1600

1 month ago 03/27/2024 5:25pm EDT

re: dragonfruitguy

A good college runner was volunteering at a summer track meet when I was in high school and decided to pace me. In the second to last lap, he kept telling me "Push hard now, you're always going to have it on the last lap!" I was sure that I was going blow up and have to jog the last 200m, but he was right! I still had my last lap kick. Total game changer for me!

1 month ago 03/27/2024 6:06pm EDT

re: dragonfruitguy

work on your general fitness and play some team sports, even just pickup. i am convinced some kids are like able leg and lungwise to push through the running, but they aren't actually that fit. they can just grind a pace.

i also think mentality matters. your closing time suggests you have a lot left in the tank. try going with runners who usually finish slightly ahead of you. stay with them. chase the next guy up. then go get the next. (particularly in XC) some of distance running times is the mental toughness to stay with the next guy. my mile PR is i just stayed with our good milers until partway in the 4th lap. i blew up a little and had zero gas left after the race but they'd dragged me to a 10 second PR just not letting the lead pack go.

you might also considering doing something like 300H. that's kind of like 400 or 800 in terms of physical demands but usually fewer people doing it, often because it tends to be most popular as a 110H double and some of them are actually slow.

1 month ago 03/27/2024 6:22pm EDT

re: dragonfruitguy

it overall looks like you're not trying til the last lap. most people i know who are running those first lap times are unfit and the time continues to deteriorate as they cough up a lung lap 4. they have no legs left to run a 78. you should be mid to low 5s. shabby D3 college miler i know of runs 76 last lap and he's 75 80 82 76 = 5:13.

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