How to Pace a 1,600 M on the Track

The 1600-meter run, or "metric mile," has been a fascinating, frustrating event for decades. The combination of stamina and speed that a winning miler requires makes it an event that neither sprinters nor marathoners can easily win. In fact, the exertion required to sustain speed for four laps made it a common belief that a sub-four-minute mile would destroy the human heart -- until Roger Bannister first accomplished the deed on May 6, 1954.



Because this distance is so difficult, pacing strategies are a significant part of preparing for a mile race. Whether your running style is to hold the lead the whole way, or stay in the shadow of the leaders and blow by them in the last lap, specific tactics will help you prevail against the competition.

Instructions

  1. Front-Runners

    • 1

      Push the pace from the very beginning if you feel you can hold the lead the whole way on race day. If you typically can hold a faster pace, but don't have the right sort of speed to kick in the last lap or so, you will want the race to go faster from the beginning so that those waiting to kick will be too far behind you to win.

    • 2

      Ramp up the pace at the 800-meter mark if you have not yet separated from the runners who are waiting to kick in the last lap or so. You're trying to tire them out, so they won't blow by you in the last few turns.

    • 3

      Accelerate again after 1200 meters. You don't want to go faster than what you can hold through this last lap, but if your strategy has been sound, you'll be able to hold the runners behind you off when they start to push in the last lap and a half. Run your last 200 meters all out.

    Waiting to Sprint at the End

    • 4

      Keep up with the front-runners for the first half of the race. If you permit a gap to develop, catching up at the end will be a dicey proposition.

    • 5

      Assess your condition when the front-runners push at the 800-meter mark. If you can keep up, do it. If not, maintain a pace that will keep you within 10 to 20 meters of the leader.

    • 6

      Turn your jets on with about 600 meters to go and push into the lead. This will shock the runners in front of you by turning up the speed sooner than they expected, and the element of surprise may be enough for you to hold on and win. If you're still even, wait until the last 300 to 400 meters to throw it into your highest gear and blow the leaders away.