What is the key to running a good mile?

Question

I am running a distance medley relay this week, and am running the 1600 part of it, which is the last leg. I usually run around 5 minutes, but have not gotten down there in a while, and wonder what i should do in order to run the best race and not let my team down. Any pointers would be great. Thanks

Answer 1

copy the leaders pace..stay with him

Answer 2

..

This is a tough question to answer, because unless you are a very novice runner, which you are not, last minute changes to a training schedule usually don't accomplish much.

And running the last leg in a relay can present you with a number of situations:  your team is first, middle, last.  Commonly different situations have different challenges, and call for different strategies.

You say this week.  Today is Tuesday, I presume Friday or Saturday.

A couple of quick hints:

-don't try to gain fitness this week.  The worst thing you can do is to try to train harder, when what you need most is rest.  However, rest does not mean doing nothing.  You still need moderate workouts to keep sharp.

-no matter how exciting the situation is, whether you are first, middle, or last, don't go out fast.  Do the first quarter no faster and no slower than what you can expect to do for the entire race, e.g., 75 seconds per lap.

-try, and this is hard if you haven't practiced this in practice or in meets, try to run negative splits.  Research indicates the best expenditure of energy in a mile is when the runner goes negative splits.  If you are shooting for a 5:00 1600, this may mean splits of 75, 78, 75, 72.

Which is tough if you haven't practiced this in a meet or practice.  But there is one other thing you can do to prepare to follow this strategy:  visualize the race.

Which means, in a quiet and relaxed place, "see" the race - your teammate coming off the last lap, hand outstretched, straining to hand you the baton.  "See" yourself taking the baton, STAYING UNDER CONTROL, and no matter what place your team is, see yourself "floating" to a 75 second first lap.  

"See" yourself going through the second lap, in control, conserving your energy, smoothly running a 78 second lap (and NO SLOWER).  "See" yourself picking it up with two laps to go - not sprinting, but resuming the pace you started with.  And with the final bell, "see" yourself gradually and definitely picking up the pace, not sprinting, but strongly striding through the last lap.

Repeat the race, internally.  See it, smell it, hear it, feel it.

Tough it is to communicate visualization in writing.  Ask your coach for pointers on this, how to help you do this.

Let us know how you do!

Regards,

Running_Dad

Answer 3

you got to give yourself a goal pace like " i am gonna go 70 second first lap", or something like that. Then' you gotta stick to the pace no matter what

Answer 4

start out slower. then gain speed throughout the whole thing.! i think of something to distarct me from my running while im in races because otherwise im really nervous. try thinking about the finish line and all the people getting ready to tell you goosd job.. and also. make sure your shoes are tied before you go. and try to stay hydrated!

Answer 5

stay up with the leader, don't loose him, but use him to break your wind. try to get even splits, i know my first is always a little faster, and i've been told even splits would help me out. speed up you last lap, and pass him, and pull away from him. good luck!

Answer 6

close your eyes and run as fast as you can

Answer 7

You should try keep a steady pace the  first three laps without falling back to much from the leader. Give it your all during the last lap and stay focus. Good luck