Does anyone have any tips for how to run a fast mile and 3000m without much competition in the race?
Does anyone have any tips for how to run a fast mile and 3000m without much competition in the race?
lead?
so you're looking for tips on how to run a good time trial basically?
train fast
Wow, I didn't realize this was such a blasé question. Yes, I am looking for tips on how to time-trial well if you want to put it that way. My college PR's are too old to get into any really good meets so I need to run fast times early. Any pacing suggestions?
time trials are all about mind over matter.
You should start the first half of the race relaxed but very fast. Strive for a very small negative split. By 80% of the way into the race you should be questioning your sanity. At the finish you shouldn't have anything left to give.
Practice hitting lap times in practice.
Thanks. So you think that even alone a negitive split is managable? That's good because the one thing that I didn't want to do was to go out too hard for the first 400m. It seems like you can really ruin a race there.
do LOTS of pace work. once your able to hit your paces in your sleep..your ready to roll.
try and get someone to rabbit for you
if that doesn't work, keep in mind that if you're running alone, you're likely to fade in the middle of the race, so really focus on pushing that section. I'd go for as even splits as possible.
use the timer setting on your watch,set it for every 200m, and have someone jump in every once in a while during your time trial to make up time if you start to fall off. I have to do tempos on my own pretty often, and these 2 things help quite a bit
In my experience, solo running requires a faster than usual start. The motivation to push won't be there in the second half of the race so being 100% physically efficient is less important as you may not be able to take advantage of that efficiency. I remember Pyrah opening his 4:05 in high school with a sub 60 (57 I think) and that was the best he ran all year... better than his attempts at even splits throughout the rest of the year. That is the first example I can think of but I have seen many other runners, especially high school runners, decide this was the best way to go.
1. Do you workouts on the track when there are others milling around (joggers, average joe, whoever). I find that just having bodies traversing the track with you (regardless of their pace) gives you motivation.
2. Another method is to pretend you are in competition. Pretend you are at the end of a long freight train (ala...Euro GP meets) on your way to a PR. Visualize.
3. Take your splits ever 100m or 200m (memorize your goal pace). This is because it's very easy to slack on the pace and you need constant feedback from your watch to keep you on track.
4. think of the consequence if you didn't run fast solo. You would get handily beaten against stronger foes. That is not acceptable. Live in fear of losing, it will be your greatest single motivation.
"Live in fear of losing," This is the absolute truth. The fear of losing and the pain of loss is the greatest motivation.
Thanks for the tips. Just for clarification I am looking to run a fast mile (4:05-6 or so) in an early collegiate track meet so that I can compete in a fast invitational later.
mr. miler left out, how fast have you run previously?
Slightly faster than that.
you feel the competition helped you too much the first time?
yeah I think it did
you have no friends that are willing and able to run a 3:03 1200m for you? that would help you.
milers left out wrote:
Does anyone have any tips for how to run a fast mile and 3000m without much competition in the race?
Jesus kid, this question speaks volumes...if you want to run fast, grow a pair of BALLS and run fast!
like there's a secret to it...
i wish i could have gotten my hands on you in a race 20 years ago.
jesus.