Long Distace running question.?

Question

Im doing cross country and I was wondering is it better to run faster at the start of the race or faster at the end of the race?

Answer 1

run even

Answer 2

I don't think there's any one "right" answer to that. Some people like the "go out fast and hang on" strategy. Personally, I always preferred to start somewhat conservatively. That way, during most of the race you're passing people and moving up (vs getting passed since you started out really fast and are fading). I guess it depends on what motivates you more, the desire to pass the people ahead of you or the desire to keep other people from passing you.

Answer 3

Pace yourself!! Pace is the key to everything! If you start out super fast at a pace that you cannot keep for a very long time, then chances are you are going to die out in the middle of the race. I suggest going out somewhat fast, at a pace that you can manage for a while. Then, at each mile mark, try to increase your pace a bit, so that each mile split is faster than the next. Then, during the last mile, last half mile, etc etc, push yourself; you have the race, you are sooo close to being done, so just GO. Just go all out, and when you are within sprinting distance of the finish, give your kick, or strong sprint at the end. You may feel like you wanna puke, but thats a good thing. My dad always tells me, "You  haven't run hard enough until you puke at the end." So just go for it, but try to pace yourself. Cross country is so much fun, so good luck and happy trails :]

Answer 4

..

Good question!

Answer:  it depends upon what condition you are in!  

Presuming you are a high school female runner, racing about 3 miles - whether you are in good condition or in great condition will affect your pacing strategy.

If you are in great condition, the best strategy is to run a fairly even pace throughout the race.  

Typically, this means you start near, but not at, the front of the pack.  Then, as you pass the 1/2 mile to the 1 mile, you maintain your pace, dropping off most of the other runners in your wake.  You finish at about the same pace, perhaps a bit faster, as you run the last 600 to 800 yards.

If you are in good but not great shape, your best strategy is to go out moderately fast - hang at the end of the first pack or the beginning of the second - recover during the middle of the race - and pick it up at the end.  

This is the way most girls' meets go - and the girls who are ready for it, mentally and physically, end up placing just about as high as they can.

To be ready for this kind of race, you need to practice it.  This means doing one to two workouts each week where you go from a moderate pace to a fast pace.  For example, you could do four to six 800 meter repeats, covering the first 400 meters at your average race pace, and covering the second 400 meters at a pace that is faster by anywhere from 10 to 20 seconds.

Regards,

Running_Dad