How to run the fastest possible mile solo

Have one of your teammates double back from another event and pace you

MidDRunner wrote:

Have one of your teammates double back from another event and pace you

Only 1 other guy on my team can run a

Was supposed to say only one other guy on my team can run a sub-2:15 800, and I don't think that idea would fly with coach (they usually run 3 events, as do I).

Are the other boys in the race doing the running for you when you have competition? You bet your ass they ain't. You just need to run the damn pace and not let up when it hurts real good.

Smooth and powerful for lap one- you've done a thousand quarter miles at this pace

If you're keyed up for the race , you'll be a second or two fast- just relax and stay alert

Lap two- don't slow down, it won't hurt bad until the endow this one, but sometimes you can get nervous about the pain when the pace is fast, and BAM, you're off it... Just follow the rhythm of your body and stay at pace.

Lap three- Lap three is all uphill, if you can remember quick strides (if you lengthen your stride at this point, you're probably slowing), then focus on that. It's gonna hurt like hell when you get half way through this f*cker, but you know that: you're ready for it. Embrace the pain, and run as smooth and as quick as you can muster.

Lap 4- This is where you're missing out on the competition. In an adrenaline packed race you never feel this one until the race is over, but a strong solo close will make you unbeatable at the sate meet, when you've got too much company at this point. With 330 to go you need to feel the finish line- one curve left, it's time for a subtle shift in gears. With 220 to go try to think only: FORM, ARMS, SPEEEED. How many times have you run the last 220 of a workout in less than 30 seconds? It's time to let it ll fly and come tearing out of the last corner. In the last straightaway it's all been decided (on the 3rd lap, probably, or weeks before) and you just have to hurt for a few more seconds.

This seems to work for some:

Split it into quarters, but not the way you're thinking

0-600m, any little bi*ch can run their mile RP. Focus on coming out flat/even

600-1000m, this is the absolute worst part of the race. Nothing can be said about it other than it is going to be terrible. If you're pacing it properly you'll want to step off the track here in a solo as you're not racing any body, just remember you're not a bi*ch and suck it up. If you can survive this segment, remember you're allowed to slow a tad in the next one and the last lap is 'free' anyways

1000-1200, this is you're little mental breather. You get to slow up a little if you're brave enough. Not a lot, but 1-3s/400 pace dropped here. You're winding up your kick

1200-1609.34

First 100m is spent winding up your kick a little more. Whatever fading you were doing in that last 200 is now being replaced by pure hate. From 1300 out its foot to the floor /cards on the table. Don't worry as the last lap was always going to be free if you paced it realistically. The last lap is the glory lap

But from 600-1000 is where the men are separated

You’re fit enough to run 4:35, not 4:25. You would need to suck less to run faster.