1600m I need Tips

for starters, by configuring your goal as 4:40 instead of dropping 5 seconds or breaking your PR, you sound frustrated when you should be pleased you dropped 10 seconds.

everybody who comes on here refers to times which is brag board stuff. you want to improve, sit down and honestly ponder how your season went this year. that should hint at your answers and better inform advice.

fast but weak endurance is one set of responses. decent endurance but can't run a lap very fast is another set. mental weakness or lack of competitive fire, another. get outkicked at the end, another. so, how do the races actually go? are you with the lead then fade? are you consistent splits but unable to keep up? do you feel lively but undertrained? do you feel tired and overworked? sit down and be honest with yourself. why do you lose to the dude who wins the races. you want to chase him explain to yourself why. then work on those whys.

example1: i grew up with our best miler around. i was faster than him in a sprint. i could stay with him for most of a mile. i had natural speed where i could, if undisciplined, lead XC races. if i want to go with him, i can hack the speed, i need endurance work, and maybe some mentality work where i fight feeling tired and cracking.

example2: i also played soccer up through college. i was a good defender and fairly productive attacker from the back. but i could get sloppy sometimes. fix: one college summer i get up every morning before work and do ball skill drills. i come back 3x as slick.

so sit down. what am i good at. where do my races go well. what am i weak at. where do i lose them. be honest. then work on what honesty teaches. that will help you 20x more than quoting times and asking for general training plans.

Ok, I will work on that. Thank you.

VIT has the right idea.

I would add making sure you pace your races somewhat intelligently. For example, I was a 4:42 guy in high school who became a 4:15 guy in college. When I ran 4:42, I went out at 64. When I ran 4:15, I went out in 63. It's okay for lap 1 to be 1 or 2 seconds faster than your average, but there's no reason for you to be going out faster than 69 right now.

You should mostly be trying to race, but if your 4:46 race looked like 65, 75, 80, 66 (very common in high school), you'll probably run a bit faster by easing off on the first lap then working your way up in the middle two, instead of getting out hard, resting for 2 laps, then running an all out final 200.

Ok, thank you. So what would you recommend, second lap being faster than first or just as close together like almost even splitting every lap.

Even splitting is the most efficient strategy, but the first lap usually ends up being 1-2 seconds faster. Any more than that is pretty inefficient. During lap 2, you need to feel like you're speeding up. If you don't feel like that, you're slowing down.

And one more thing, second lap you have to work hard, but for the third lap I’ve been trying something where you run it like it’s your last lap, should I continue doing that or try a different strategy.

Don’t Kick until the last 100

If your goal is to win