How to run each lap of a mile?

Question

I got 6:39 last time I ran. My split times were

1:30

3:15

4:55

6:39

What time should I be aiming for if I wasn't really tired by the end of this? Also, what should my split times be?

I want to get 6:20 because my friend got 6:25. I know i can do this-but do you start the 1st lap slow or fast? Fast to make up for tiredness in next few laps, or slow to save energy?

Answer 1

Always aim for even splits. Take your mile time in seconds and divide it by four, and thats what each lap should be.

Answer 2

start out fast, and stay with the pack, try to pull away in the front. good luck!

Answer 3

You should go out slower, and try to run even splits. You picked it up in the middle meaning you dogged it after the first fast lap

Answer 4

The difference between laps one and two is far too much.  I'd go out in 1:35 and try to come back in that.  That puts you at 3:10 which is 6:20 pace.  Third lap is critical and than anything you have left on the fourth.  If you weren't tired, you have to remember it takes more effort to run the same pace.  You feel like you haven't slowed down but you have.  Work on that pace at practice.  Good luck!

Answer 5

i think 6:20 is definitely what you should be aiming at. The biggest thing to remember is that you need to hold your pace without completely burning yourself out.

try coming in at 1:30 per lap... your first lap was a good time, but you slowed down by 15 seconds on your second lap, and another 10 off your third lap, with another 10 on your final lap. You start off fast but you slow down each lap.

The best advice I can give you is run the first two laps smart, the third lap with your personality, and the 4th lap with your heart.

Run the first lap at what you think your pace should be. try coming in at 130 but adjust as necassary to make sure the second lap will be done in 130 also.

By doing this you will be at 3min for your half mile time, which will put you on pace for a 6min mile.

your third lap should be ran as you think it should be run. Run faster if you feel like you can handle it or slower if you so choose. Just run the lap as you want to.

And for your final lap keep the first corner at whatever your third lap pace was, as you turn the corner into the first 100m speed up and sling shot yourself for speed into the 100m, when you get to the next turn same thing, hold the pace and the final turn before the last 100m pick up speed and take the corner sprinting, and sprint through the finish. The last lap should be faster then your other laps.

The thing to remember is your time is good anyways. But you definitely can improve. Do not make yourself miserable trying to get it though. Enjoy yourself, and making your goal time will be that much easier.

Keep up the good work. Email me if you have nay other questions or concerns.

Best of luck

Answer 6

Don't go out too fast because you may not have enough energy to finish out strong.  I like that you are setting a goal for yourself.  Keep increasing your goal with every race you run. Maintain a reasonable pace for first two-laps or keep up with the leaders then, give it all you have for the final two-laps. Don't use up excessive energy in the race. Keep your hands & arms loose and close to your body and maintain long strides instead of fast, short strides which will use up more of your energy. There is nothing like the crowd cheering you on to give you an energy boost.  Have friends cheer you on.  Good luck!