You are reporting the following post to the moderators for review and possible removal from the forum

Coach Rx
RE: 3200m strategy?
It does help if you know roughly what you are capable of running going in, so you can get the pacing correct. Unless you are not in shape or pace it really bad, you'll find the first mile isn't too hard and the last 600m or so takes care of itself.

So, the big issue in this race is from the mile mark until about a lap and a half to go.

Here is a strategy I suggest. Get to the mile at exactly your goal pace but do it as efficiently as possible. Listen to your splits and adjust, don't be moving all over a pack of runners, and adjust subtly. Don't go out to fast - it is better to be a few seconds slow if necessary. (90% of high school runners blow it right here and go out to fast and do a slow fade from there.)

Then, at the mile mark, you have to consciously try to pick it up for the next 2 and a half laps. You will likely slow a bit, even though you are consciously picking up the effort. This will be the most painful part of the race and it is where you are most likely to fall off pace. Just keep telling yourself it is only a few minutes and know this is where you have to be mentally as strong as you can be.

I have found that if you are where you want to be, the last 600m will be fine. You should be all out at that point, and going hard and timing that final push to the line.

I can say every time I've had an athlete really succeed at the 3200m they've hit those laps right after the mile correctly. But, what you do the first mile is what positions you to do that.

Hit the submit button below if you want us to review the post.

If you feel this is urgent or want a reply, email us at [email protected] about the post and please include a link to the thread the post is on and what page number/post on that page it is.