How to run a 4:45 1600m

High School Running Distance

8 years ago 05/09/2015 11:22pm EDT

Hi, today I just ran my conference meet and ran a 4:54, my splits went like:

1:13

1:16

1:13

1:12

I was wondering if starting off the first 400 in like 1:08-1:10 is a good idea if I want to run a 4:45. If not, what should my ideal splits be?

Also, when do you guys start your kick in a 1600? I usually break my kick down into 3 parts, with 600 to go I start to accelerate, with 400 I start to feel the adrenaline and start to lift my knees and drive my arms, and at 200 I go all out from there. Is this a good strategy?

Suggestions are welcome.

8 years ago 05/09/2015 11:33pm EDT

re: Smithington

As no-one else has responded

1:14

1:12

1:10

1:09

8 years ago 05/09/2015 11:38pm EDT

re: Smithington

8 years ago 05/10/2015 12:32pm EDT

re: Smithington

Just relax the first 100 then kick hard

I ran a 4:39 on friday

72-73-69-65 just commit yourself with 600 to go and kick

8 years ago 05/10/2015 9:51pm EDT

re: Smithington

8 years ago 05/11/2015 7:36am EDT

re: Smithington

Since all we know are your 73, 76, 73, 72 splits for 4:54, we have no reason to believe you can run 4:45. Your splits are pretty even, why do you think you can run, 4:45?

If you have a 2:10 800 or a 10:10 3200 or a 3:29 1200 distance med split, then we can start talking. My other race times are just gum flapping but what other times have you run?

I was at a meet over the weekend that had 4 heats of the boys 1600. The first 4 all went out in 70 but were won in 4:38, 4:48, 4:55 and 5:02. The last heat went out in 73 and was won in 5:18. During the dual meet season, almost all the races, even 800s, go out in 70 because our league has lots of tripling and quadrupling and that is 3200 pace for the best runners. The best runners either run 70 pace until the others break or push the 3rd 200 of the 800, after running the 4x800, 1600 and 3200...

Your kicking strategy sounds fine.

8 years ago 05/11/2015 8:34am EDT

re: TAA

TAA wrote:
70-70-72-73

70-71-73-71

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