1 Mile Track Race Tips - The 1600 Meter Run

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Here are the one mile track tips in case you didn't see the video above!

Get into shape before the Track Season.

1. Don't go out to fast. You want to start fast, but stay relaxed.
2. Make a move in the middle. I tried to always run the middle 400 meters fast. This was from 600 meters to 1000 meters I would try to get into good position for the finish.
3. Run big. Don't let people cut you off.
4. Set a goal time for each race. Know what time to shoot for at the 1/2 mile so you have a chance at that time toward the finish.
5. Race! This sounds silly, but it's a great tip. You have to run like a little kid and try to race someone to the finish. Get after it and kick it home.

Share your tips below!

Happy Trails - Coach Tief

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I know this is an old video but this is my greatest tip: split the race into 800s. Tell yourself you’re gonna run an 800, then after finishing that second lap tel yourself in your head “on your mark, get set, go!” and you finish that second lap. you then go into your third and fourth laps with a fresher mind and more energy

madisonxx

It is frustrating to see how the comments are just people posting their mile times and asking if there are considered 'fast'. Please stop, ask for tips, not if your time is good. If you are wondering how your time compares, actually look at records for your school/area; these will help far more than some person on YouTube's opinion or their own time.

elizabethc.

oh man I could write a book about race tips and strategy I think. middle school differs quite a bit than high school though.

few things I always did ( worst place I ever had was 2nd) :

1. cannot be stressed enough HAVE FUN..Seriously. Running at a competitive levels hurts and if your stomach isn't burning by lap 3 you can run faster LOL, so it better be fun for you! You can make some life long friends, have fun!

2. Never lead the race until the last lap (unless youre the only stud, which is usually not the case LOL). Like coach said in video, let the fools burn themselves out in the beginning. Set a opening lap time goal and stick to it. You will thank yourself later.

3. If youre near the front at the last lap, stay just outside the leaders' shoulder and back just a tad ( like one stride). The lead runner will be breaking the wind for you which helps a TON on windy days, and YOU'RE in control of when you want to make the last move.

4. I always made my move after the 2nd lap if I was farther back than 5th place, and the best way to do it for me was a little game I played. I would set my sight on the next runner in front and go get him, then relax and slow down when i got there and run with them for 20 or 30 seconds, then the next runner etc etc...

5. BIGGEST TIP POSSIBLE: love to jog in your spare time. You win races before you ever step on a track for a meet. 99% of the time, the best racers run and train the best in practice. Go for morning jogs on weekends while your friends are still slobbering on their pillows. Make a fun, fast paced running tape, ok dated myself there, running mix on your phone or mp3, and just put some steady miles in. Doesn't even have to be fast, just get those miles in. If you jog 4 miles every weekend in 7th grade (2sat 2sun), by the time you hit 12th, you will fly like the wind. I didn't start until 10thgrade, I had my school record and was in state championships by 11th.
hope that helps, hit me up if you need further advice!

mattcoffee

The main thing my coach always tells me is to focus on the third lap and really push it then. Also, going out right behind someone and then passing them later is generally better than going out in the very front and dying out and getting passed by everyone you were beating previously. Good luck to anyone competing this season!

emcondon

I usually run 1600 m for track meets. this is how I usually do it.

At the start, run fast for the 100 m, stick with the people that u know has the same pace or u wana be close to.
the next 300 m, run relaxed. 1200m left now.
try to pass the person in front of you. I usually try, but end up running with them. do not run behind, either ahead or right next to him. ones you have 800 m left, just go hard. u are not comfortable, just go go go. i usually beat atleast 3 guys. 400 m left. DO NOT LET ANYONE PASS YOU. DO NOT. They will come behind you, you have to go hard, you just have to.

Do not wait for the 100 m straightaway to sprint. Most people wait for the straightaway. Start sprinting in the middle of the curve. (150 M left) ALL OUT, YOU SHOULD NOT BE ABLE TO RUN 160m. you have to sprint like you have to stop at 150 (allll out). This is how i do this. my PR is 5:14. not bad. my goal is to go 5:05 this season.

bibinb.

I ran a 4:58 a few days ago as a freshmen and here's the strategy I used
I took the first lap just trying to find a good place to run at and finding someone who would run a pace I could keep up with. By the second lap I had found that person and stayed on their heels. By staying right behind them I was able to focus on my stride, breathing, etc. while I let him do the pacing. I kept up for half of the third lap and picked it up on the last half and began my kick on the last lap really pushing in the last 100m stretch

jordonscott

I saw this video before but didnt follow the tips. I did a 1600m race last saturday. 4 laps around I hit a : lap1- :58
lap2- 1:09
lap3- 1:13
lap4- 1:19
I was in first for the first 2 laps didnt the runners in third in second past me. I was DEAD burned out came in 8th place. Tip- Never lead a race unless your sure your going to lead the whole race

raulmendez

I've found that losing 50lbs helps.

Improved my mile from 10:30 or so, to 9:20.

I wish I was joking.

robertdupuy

I'm 16 and 180 pounds and I improved my mile from
Freshmen- 7:48
Sophomore- 6:34
Junior-5:28
I'm planning on trying to get in the 4s by the end ofy senior year

jamesquarlesjr

Just pretend your playing tag in the last lap 😂

greenstem.

I always liked to pass people quickly on the straights and get back inside on the curves. If somebody tries to pass you on the curves, speed up a little and make them earn it by running further.

garrettsouthwell

Literally 2 months of everyday 2 hour practices after school consisting of lunges and just running the mile really helped me. My mile time decreased from 8:40 to 6:24 in just those 2 months. You can do it, I believe in you.

valiid

in training, and I've improved 10 seconds in one month because of these, try tabadas (how do you even spell this???) it's what many previous and current Olympic couches use on their clients. As a cool down(after your workout) find a flat surface (a track or something )and have someone with a timer ready. Run as hard at you can for 20 seconds and walk/ slowly jog for 10. Each time you do this counts as one Tabada. Try and do 3 at first, slowly edging up to 8. NEVER go above 8. If done correctly, this will help you have weekly improvements rather than monthly. hope it helps.

golightly