Any tips for racing the mile??

Question

I've never been a sprinter, so the last few weeks I've been doing speed workouts in hoping to better my marathon time to qualify for Boston. Tonight I'm racing the mile. I've never done this before! Any tips on how to pace myself, etc? Like... try to run the whole thing the same speed? Or try to do negative splits...? I'd like some advice since I'm a mile newbie. :)

Don't know if you need any other info:

26/f

3 time marathoner

50-55 miles per week

never ran a 5k, 10k, etc...

last time I ran "the mile" was in high school

I'm more afraid of this than the marathon!

Answer 1

well if you talk to real runners a mile is a sprint, or close to it, If ur serious about running hte Boston marathon you should sprint the mile and not even be tired.

Answer 2

Here's a link that has good tips for running the mile:

http://www.wikihow.com/Run-a-Fast-Mile

Good luck!

Answer 3

sprint the mile and not be tired?  wrong.

first 100m - run slightly above your pace, then settle into your pace

try to run a negative split if you can

1/4 mile left, pick up your pace, which will be hard, bc you should be really tired by now

last 100m - hit it, full sprint, till the end.

if you try to sprint the entire thing all out, like the kid said, you will be in first place after the first 200 meters, and in last place by the half mile mark.  although, it would be an INTENSE workout

Answer 4

you definitley want to run it as fast as you can, the hardest part will be the 800m until the 1200m because it's when you start to feel how tired you are. This is also when most people slow down, if you can try and pick it up a little here and concentrate on passing people. and remember the last 400 does itself!

Answer 5

You run a little slower than a 3:40 marathon (boston Q time).

Therefore, if you are doing 800 intervals in your training (and you should be), they should be around 3min 40sec.

You should be able to do a mile at a slightly faster pace, so let's assume 7 minutes is a good goal time for you.  You should aim to run even splits.  Which, for a 7 minute mile would be 105 sec laps.  I wouldn't be shocked if you were able to go under 7, so I would recommend keeping your lap times between 100 and 105.  If you get through the first three laps at even pace and feel strong, pick it up as much as possible.  

Good luck.

Answer 6

just go out at a comfortable, but challenging pace. umm... typically people slow down a little bit the second lap but a lot on the third.... just stay mentally strong and not try to slow down too much each lap.