How to Pace Yourself in a 1,500-Meter Race

Learning how to pace yourself properly during a 1,500-meter race can be the difference between winning and losing. Begin training with a specific pace in mind so you gradually get to know your strengths and limitations. The 1,500-meter race is considered a middle distance event, which requires physical stamina along with psychological preparation. You need enough endurance to be fast all the way to the end, and the right pace can help you achieve that goal.

Instructions

  1. Training

    • 1

      Develop a pacing strategy that works for the 1,500. This middle distance race needs to be run relatively fast from beginning to end, but you probably will want, and need, to slow down a little during the race. A good basic strategy is fast, slow and then fast again until you complete the race. The key is knowing when you can begin to speed up in the second half so you can finish strong.

    • 2

      Practice your race strategy until you can do it without thinking. This is the best way to get a feel for the 1,500-meter length and to know exactly how to save the maximum possible energy for the end of the race. Practice doing a 1,500-meter run at least once or twice per week for the month leading up to the race.

    • 3

      Run at least three or four days per week to train for the 1,500-meter race. The amounts and distances that you run depend on your personal goals, but make sure that you're running regularly prior to the race.

    • 4

      Add interval training to your weekly running routine once or twice per week. Jog at a moderate pace for two minutes, sprint at maximum intensity for 60 seconds and then jog at a moderate pace for two additional minutes. Repeat this sequence two or three more times. This will help develop the explosive power that you need to finish a 1,500-meter race successfully.

    Running the Race

    • 5

      Start at a relatively fast pace so you get up to race speed by the time you've gone 40 to 50 meters. Move to an inside lane if possible, as this is the quickest route to the finish. Continue at a quick pace for the first 400 meters of the race. Slow down slightly for the next 400 meters.

    • 6

      Increase your speed gradually at the mid-point of the race, or in the beginning of the third lap, a strategy known as a negative split. This is the when the pressure is on, as your competitors will speed up at this point as well. Watch your speed and make sure you're not pushing too hard; your legs will begin to feel heavy and you will feel out of breath if you need to slow down slightly. Continue to increase your speed as you begin to round the curve toward the final 100-meter straightaway.

    • 7

      Round the final curve as close to the inside of the track as possible. Make sure that you are clear of other runners and sprint the final 100-meter straightaway until you hit the finish line. This is the time to really give it everything that you've got in a 1,500-meter race. Your final sprint should be smooth, relaxed and as fast as possible. Focus on the finish line until you cross it.