When you are running in the back of a pack in a track race, what is a good strategy to get to the front?

Question

Like in the 1600 or 800 run? A lot of time I get stuck in the back of a 5-6 person pack. If you are boxed in on the left, what is a good way to get out of it? Should you push your way up on the left or go around on the right?

Answer 1

dont worry about the pack. worry about running YOUR race. its good to be in the pack, tells me you dont go out to fast.... jostling for position is something you have to feel out for yourself, but dont run in lane 2 to avoid it

I remember once at Penn Relays I was boxed in, and it was so frustrating, but I was patient and waited til coming off the final turn, and the pack broke and I bolted.

Answer 2

It depends on opportunity and what you've got left...if you swing wide and go around everyone, will you have enough energy left to actually pull ahead? If you work your way up on the inside, you've got to be careful about jostling the other runners and not shoving people out of your way.

Make your judgement calls and work your way up as you see openings, but don't wait too long or you may lose your opportunity to make it to the front.

Answer 3

pass one at a time...

Answer 4

There's no real best way. Of course you save distance when you pass on the left (a lot if you are on the curve), but sometimes that's just not possible, so you move out and go around on the right (or even in the middle if you see a clear opportunity).

But the real question here is why you want to pass. If the pack is traveling at the pace you want be be at, just go along for the ride! Bide your time and wait for the best opportunity.

And when you pass you want to pass with authority, dealing this group a psychological blow. I'm serious! If you pass these guys you want to never have to think about them or hear from them again. So don't just speed up, dart around and try to be the leader of the pack. You've gained small advantage, if any, there. Pass at a time when you really intend to pick up the pace and get the heck out of there!  

I passed a guy on the left on the last curve of our state meet two mile. He went wide and presented an unbelievable oppoturnity. It was the difference between third and fourth place; I had never beaten him before! I put my arm around his shoulder during our recovery and just said, "Hey! I love ya man!" I ran a 9:52.8 that day, the last two mile of my career.

In the 800, the pack will give you plenty of opportunity to roll by on the final straight. If you are fast enough for the 800, a slow pace is to your advantage. You probably want to run a sub 2:00, but winning the race earns 10 points for your team.

Connversely, if you are not fast enough for the 800, you've got to deal with the pack earlier if they are slowing the race down. That's what happened to Prefontaine at Munich in the 1972 Olympic 5K (yes, I saw the movie, but also vividly remember watching the actual race on TV).

If you are not fast enough for the 800, you've got to set a stiffer pace to wear out the sprinter guys. In that case, being caught in the pack is deadly.

In the mile, if you are running with the pack on the first lap, you are probably going way too fast. The best rule of thumb for track (and all of life) is this, let the pack do whatever it wants to do — don't be one the pack. Be your own dog, or better yet, a crafty, sly fox.