I haven’t ever trained for the mile as a race. I’ve done XC, and to reach my 5k goal a 5:30 mile time in track was recommended. To reach that goal, I’d want to start with the a 5:40 mile.
Any tips for racing this time and event? Thanks!
I haven’t ever trained for the mile as a race. I’ve done XC, and to reach my 5k goal a 5:30 mile time in track was recommended. To reach that goal, I’d want to start with the a 5:40 mile.
Any tips for racing this time and event? Thanks!
60, 61, 62, and then hang on for dear life to bring it home in 2:36 or less.
Aim for even splits, 85 seconds/lap. Every high school runner starts out too slow, so be prepared for that - you'll be behind at the start, but you'll need to pass a lot of people to maintain pace. You'll likely go a few seconds faster the first and last laps, and that's fine. Just try to avoid big slowdowns on the middle two laps.
truther wrote:
60, 61, 62, and then hang on for dear life to bring it home in 2:36 or less.
Those splits are madness.
Mikeh33 wrote:
truther wrote:
60, 61, 62, and then hang on for dear life to bring it home in 2:36 or less.
Those splits are madness.
It's almost like he was kidding.
Run 86 first 400 then make the second 400 2 or 3 seconds faster than the first. Most young runners go out too fast and the second lap is always slower than the first lap, and the 3rd lap copies the 2nd lap (which is typically slow). So if you make your 2nd 400 faster than the 1st 400 your 3rd 400 copies that faster 400.
start here wrote:
Aim for even splits, 85 seconds/lap. Every high school runner starts out too slow, so be prepared for that - you'll be behind at the start, but you'll need to pass a lot of people to maintain pace. You'll likely go a few seconds faster the first and last laps, and that's fine. Just try to avoid big slowdowns on the middle two laps.
Huh? Every high schooler starts too slow? I would say it is the opposite.
Run 84s for the first two laps because almost every HSer slows down on lap 3. Then bring it home as hard as you can.
85s - others have suggested. You are looking for a target time - run your race.
Keep your splits as even as you can.
It is possible, even likely, that you may find yourself detached from the pack. (May high school runners go out either too quick or too slow). Just keep your wits about you.
That third lap (or 5 and 6 on a 200 indoor) is the tough one. Work that one and the last lap will take care of itself. If you have kept control you will be passing or at least gaining on those who went out too fast.
May I also suggest that if your eventual goal is a 5:30, that it certainly okay to work your way towards that goal gradually. Perhaps even look at a preliminary 5:45 target (about :86s) and work down from there. It is February and you have a many races ahead of you.
Please keep us updated on your progress.
birdbeard wrote:
start here wrote:
Aim for even splits, 85 seconds/lap. Every high school runner starts out too slow, so be prepared for that - you'll be behind at the start, but you'll need to pass a lot of people to maintain pace. You'll likely go a few seconds faster the first and last laps, and that's fine. Just try to avoid big slowdowns on the middle two laps.
Huh? Every high schooler starts too slow? I would say it is the opposite.
Run 84s for the first two laps because almost every HSer slows down on lap 3. Then bring it home as hard as you can.
Im pretty sure he meant that every high schooler starts too fast, that was just a typo. The rest of his post fits with that.
truther wrote:
60, 61, 62, and then hang on for dear life to bring it home in 2:36 or less.
This is the first post on LR to actually make me laugh and Idk why.
start here wrote:
Aim for even splits, 85 seconds/lap. Every high school runner starts out too slow, so be prepared for that - you'll be behind at the start, but you'll need to pass a lot of people to maintain pace. You'll likely go a few seconds faster the first and last laps, and that's fine. Just try to avoid big slowdowns on the middle two laps.
Every HS Race I've been in, people go out 8-9 seconds faster on the first lap than they should, so I don't know if you've had different experiences but normally HS kids go out too fast.
Idk why wrote:
start here wrote:
Aim for even splits, 85 seconds/lap. Every high school runner starts out too slow, so be prepared for that - you'll be behind at the start, but you'll need to pass a lot of people to maintain pace. You'll likely go a few seconds faster the first and last laps, and that's fine. Just try to avoid big slowdowns on the middle two laps.
Every HS Race I've been in, people go out 8-9 seconds faster on the first lap than they should, so I don't know if you've had different experiences but normally HS kids go out too fast.
He meant too fast.
anonymous12345678 wrote:
I haven’t ever trained for the mile as a race. I’ve done XC, and to reach my 5k goal a 5:30 mile time in track was recommended. To reach that goal, I’d want to start with the a 5:40 mile.
Any tips for racing this time and event? Thanks!
I assume you are a girl. Most T&F coaches do not want to place high school T&F athletes in a situation in which they will be lapped. My high school T&F coaches never would place a 5:40 or slower male one miler in a mile race. How fast can you race 400m & 800m? I think when I first raced sub-5:40 when I was 13 or 14, I went out in about 70 seconds first 440 yards when I first broke 5:40.
Any splits are fine. Tights and bun huggers are so 2 years ago.
Are you more speed based or endurance based? This is just my opinion but this impacts how you race.
If you are endurance based aim for even 85s. If you’re more speed based and lack stamina (like me) but you really want that 5:40 timing (can’t speak for 5:30 as I’ve never broken that barrier) then make the most out of your natural anaerobic system early on and go out hard (but still reasonably paced - just a little tiny but harder than an endurance paced person with the same fitness would go out), float the middle two laps (which will allow you to regain a little bit of anaerobic energy for the final lap which you will come back hard in. This will really hurt. 82, 88, 88, 82 —-> if you can currently run a 1:10 single lap or better AND are also in shape for sub 6 at the moment you could pull this off with just a little preparation.
As you grow more experienced with endurance training, you will rely on speed less because taking this approach will only get you so far which means more miles and finding good race strategy. But if you’re racing as a beginner with more speed than base, then maybe try this approach for THIS race!
Holy moly - there’s a lot of poor advice in this thread.
84-86-86-84 would be ideal splits.
In the real world where emotional and adrenaline take over, 83, 85, 87, 85 is usually what happens.
Your first and last 400s should be the fastest. Scientifically proven to be the most efficient way to do it.
Idk why wrote:
start here wrote:
Aim for even splits, 85 seconds/lap. Every high school runner starts out too slow, so be prepared for that - you'll be behind at the start, but you'll need to pass a lot of people to maintain pace. You'll likely go a few seconds faster the first and last laps, and that's fine. Just try to avoid big slowdowns on the middle two laps.
Every HS Race I've been in, people go out 8-9 seconds faster on the first lap than they should, so I don't know if you've had different experiences but normally HS kids go out too fast.
Oof, yeah, I meant too fast. Sorry.
Idk why wrote:
truther wrote:
60, 61, 62, and then hang on for dear life to bring it home in 2:36 or less.
This is the first post on LR to actually make me laugh and Idk why.
I also found this to be hilarious. Far funnier than the snarky response I was planning after reading the thread title
Thanks! This definitely helped
I was in your shoes a long time ago. I would say do some repeats at 5:20 pace to increase top speed. Don’t over do it, but do some speedwork faster than goal mile pace. Shoot for the stars, nah mean?