Trying to go sub 4:55 in the mile this saturday for the regions meet. PR is a 5:07, I don't expect to progress to lower states so time is my main priority. For my PR I split pretty well with a 72 78 79 and a 79. Obviously not perfect but not all over the place like a lot of other first time runners. Yesterday I did a workout and ran an average of 69s for 10x400m. I would appreciate any advice.
How long is the meet from now? With most seasons closing down, I don't believe there is any one thing you can do to pace yourself remarkably better except for lightening the training load a little (reducing it maybe ~20%) and hitting one good final peaking workout (3x800 with 5' rest? 8x400 with 1 min rest?) about a week before the race. Then, try to come through in 74 for the first lap and see what happens. Being able to hit that many 69s in a workout could be indicative of much better fitness than your 5:07, but if you're going for a 12+ second PR I say stay cautious with how you run the race.
5 days
I run 4:45 and I can try to give you a tip I use, hopefully this gets to you soon. The main issue I see is that you get slower every lap, your fourth lap should be faster than laps 2 and 3, so here’s how I run.
1st Lap
So you want to start your first 100m-200m hard. You can go to a very fast pace, not all out sprint for roughly 17 seconds without being to tired. Then run you first lap 1-3 seconds faster than your goal pace.
2nd Lap
Keep a good pace for the turn and then pick up pace on the back straight away and curve, so for 200m, to make sure your lap 2 doesn’t go to slow.
3rd Lap
This is where the main part to my strategy is, you run this lap like it is your last lap. Run the first 200m of it hard. The curve, keep a fast pace, but slightly slower than what you did. With 500m left, pick up pace on the straight away for entering into lap 4. This lap will either make it so you do or don’t run fast. If you don’t fully commit to this strategy, it wont work at all.
4th lap, on the first turn, pick up pace. The back straightaway pick up pace. With 200m left, enter your sprint, at 150m-120m be in your full sprint. With 80m left, try to go even faster. This lap should be your fastest lap, or barely slower than your first lap.
Essentially, good first lap, keep 2nd lap fast as 3rd lap will be close to that laps pace, fast 3rd lap, like last 400m type of fast, then an even faster 4th lap.
Hopefully this helps.
That's awesome that you're aiming for sub 4:55! Based on your recent 10x400m workout averaging 69s, you're definitely on track. For the race, try to keep your splits as even as possible, aiming for around 73-74 seconds per lap. This strategy should help you manage your energy throughout the race without burning out early. Make sure to rest well the night before and stay hydrated. Go into the race with a positive mindset, focus on your own pace, and push hard on that final lap. Good luck, you can definitely make it happen!
You should be able to blow away 4:55 with that 10x400's workout (assuming 60-90s rest). But next time, do that workout two weeks out, not five days out, for an even better race day performance. Cut your race week/10 day load going into your big race.