One Mile Run Track Race Tips 

I consider myself a seasoned runner having done it for 15 years, but I've never heard someone explain so explicitly and clearly why we should do a warm up -- preventing the "shock" to the body and neuromuscular system. In retrospect, it's kind of common sense but I have never put much thought into why I should do a warm up -- if I even do one at all. This kinda rocked my running world. I'm going to be warming up more during my training and see what this does for me. I usually just take off right from the front porch. Thanks guys for the video!

Doing 1600 in 2 hours. Trying to get top three and sub 5 minutes. Coming back later to let u know how it goes. Wish me luck Edit: I got third and 4:59.81 YESSS Edit 2: thanks for the likes hahahah

Wow. That was like the most insightful and well thought out piece of race tactics I have ever watched. Well done.

I did a 4:44 by going 72-71-71-68. I usually ignore the other racers in the first 200, and pick up the effort each lap. Wearing a watch is a great strategy, and high schoolers run the first lap way too fast. I can start passing people from the 300 mark all the way through the last lap, despite having horrible 400 speed. For the last lap, I do have to sprint the whole thing, as if I wait until 200 to go, I’ll just get out kicked.

This video actually helped a ton. Last year as a freshman I ran my first mile ever in 5:02 and today I ran my first one of the season in 4:45. Thank you

y’all so good geez i thought my 5:39 was pretty good now i read how everyone runs sub 5

loved the part about breaking your race into chunks, and only focusing on that chunk. i always worry about the later laps when i’m on my 1st or 2nd. i hope that helps because i have my first highschool track meet this saturday! thanks!

Thanks, really help, going for 4:30s tomorrow and feel really confident

I actually broke a 5 minute mile yesterday at my track meet by figuring something out that could’ve helped me a long time ago, it’s the fact that when I ran my mile I tried to negative split it like the video said and I ran a 5:04 which felt good but it wasn’t what I was shooting for, then I tried keeping up with someone a little faster than me and kicking it in the last lap and that was where I also ran a 5:04, but yesterday I was at district and I knew I had to stay at the front in order to advance, so right at the gun I ran 5 really hard steps to get myself in 6th place and I found myself passing all the trouble of going through people while the faster people got further away, but I passed 2 people up near the end of my first lap and set myself in good condition to just pay attention to my running, but I kept up with the front for the first two laps and started to slow down on my third, but I picked it all up on my fourth and finished 4th place with a time of 4:53, moral of the story is that there are different ways people can run a mile, but I figured out that running with people my speed or running the last 2 laps as fast as I can won’t work for me, I now know that in order to run faster you have to run with faster people so that you are forced to push yourself and place yourself in a uncomfortable position Instead of going the same pace the whole race, this is simply what worked for me and I just wanted to share that with everyone

Great video. I'm glad to see the mile event event get some love. I'm still one of those people who go out a few seconds too fast on the first lap. Takes practice to resist the urge to go out fast when the legs are so fresh.

Always struggled going out too fast 1st lap and dying out on that crucial 3rd lap. It took me a while to learn to control the race instead of letting the race control me! 4:06 is so impressive. My hs record was 4:39. ( 5ft 6 inches )

Love it, tomorrow im doing a 1 mile time trial and am trying to get around 6:40 since I'm a beginner. Wish me luck!

Third lap explanation and the “last lap takes care of itself” was super helpful. Best mile video out there

Great video. The mile has been my passion since H.S. Similar I think to your advise, here is my method of focus I’d like to share.. I name each lap to help me focus as follows. Due to Adrenaline I name lap 1 the “fear lap” lap. That feeling usually subsides at 200 meters. 2nd lap I name “settle down” lap as I get into the pace & relax. 3rd lap I call the “work lap”, this helps me stay in the game & set myself up for a good finish. I call lap 4 “bring it home” & I will press a bit until 200 to go. Look up to the finish & begin my kick. I believe P.R. s happen during lap 3.

Loved this! Thank you for thoroughly covering this topic. Helped me tremendously prepare for my first mile race yesterday. PRed my Mile! Woohoo!!

Thanks bro. I’m sophomore and high school runner. I have race tomorrow I hope I can hit 4:45! That’s my goal

I have a track meet Friday first of the season and my coaches threw me in the mile to fill it up and I am TERRIFIED but this video helped me. I’m not good at distance (1000% a sprinter) but I’m feeling better about it now!! Pray for me

So I’m not much of a runner but I have to run a mile in under 10 minutes for high school volleyball tryouts and this definitely helped!

im really bad in running i need to cover 1 mile in 7:30 minutes, i think these tips will help me

Thorough videos are extremely rare. Clickbait videos get more views and clicks, and they benefit the uploader but not the viewer. Thank you so much for this!

Running strong 5:20 ‘s right now. All I can say is hydrate, warm up well, practice good form (even in the mirror if you have to), practice good breathing, and swing those arms like hell your last lap.

This guy is on the money the shock he talks about is true even more so as a veteran runner. I do a mile race tomorrow & i will do a mile jog & throw in a short race pace to bring that shock on just before the race starts.

Last time I ran a timed mile it was 9:46 and had a race today and got a 6:50 thank you!!

hoping to hit 6:15-30 by the end of the season- I'm a freshman coming off multiple injuries so wish me luck

I’m a 12 yo girl and really slow 😕 we are doing the mile tomorrow and aiming for 8 minutes ( I know that is slow but is good for the speed of my grade) wish me luck!

Last year (sophomore year) my pr went from a 5:12 to a 4:53 for the mile like that now my pr is at a 4:44 wanna run sub 4:30 by the end of the spring season

I remember watching this video when I was at 8th grade my PR was 5:46. Then Freshmen year I didn’t take seriously my mile until district which I ended with a 5:04. Now that sophomore Xc ended Running lows 16s Almost broke my mile record I come back again cause I really want to get a 4:30-4:40.

9:32 lol today I legit layed down right after my 4 by 400 meter relay because I was so tired and couldn’t help it. I did exactly what you said not to do.

Caleb's explanation was just amazing

Thanks for spelling it out so clearly. I kept getting lactic acid buildup or whatever and died because I went out too fast in the first 800. I’m going to definitely try negative splitting instead this outdoor season!

Thank you Adam & Run Experience team for wholesome insights into the miler. This is really helpful.

Thanks for the tips, they seem to really help!

Found your video to be super interesting! I have an 18 year old daughter who is in her final season of outdoor track. She hasn’t quite cracked 5min in the 1600 yet and I know she desperately wants to. I’m sure the strategy that’s laid out here will help so thanks!

Thanks for the tips! Trying to go sub 10:10 and sub :4:40 tomorrow😬 i would like a future video on how to run fast and keep your form on the last 200 of a 32 or 16

Awesome video. I coach Middle School is there any advice that I could have as far as how to prepare for the mile when they're that young of age.

Thanks for the tips

Good vid! Just tested this morning, will implement these strategies next time, thanks!

watched this video when i was at a 5:15 mile and now i’m at a 4:50. didn’t completely listen to the negative split part but this video helped a lot

I'm just in middle school, but the miles tomorrow, and i'm not completely sure that i'll get 1st, so now i'm at this video. (7th grade btw)

This was really clear! Good job 👍

Thank you so much for the video I practiced this tactic and went well just gotta work on the opening 200m and closing lap 😁

Quick question. When you start a take do you go your own pace or do you want to start in first

Great video very well explained thank you

This is great specific info. Thanks so much for sharing.

I hit my new PR which sas 5:52 and got first place. I warmed up for literally 30 mins or so and lets just say it worked like a charm. I went alot faster off the line than usual but felt good so i kept it. Im trying to hit 5:30 but it just takes time.

I got a 6:49 for my second middle school race ever but I know now to slowly build and I wasn’t even tired at the end because I had the 800 my best event right after and needed energy next time I can’t race it so I hope to do better

This is my favourite video from you guys.

Excellent video!

Wish I would have this so well explained when I ran in HS and college. Seemed that our coaches lacked this kind of knowledge back then. My teammates thought that I would over do warmups when I jogged just a half to 3/4 miles!!!

My pr is 5:58, but it was done during a 5k race so I know I can destroy it without even trying. I never had a track season in middle school due to Covid and I’ve been training this winter. I wonder what I’ll be able to do this season. (I’m a Freshman by the way.)

Great tips Adam :-)

Phenomenal video all the support !

Super informative video! Thanks

This is exactly the breakdown I’ve been looking for. I’m in my mid thirties and never thought about doing a fast mile-mostly running longer distances to keep fit. During the pandemic I made an arbitrary goal of sub 6 min. I had a hard time breaking it until I started training for fast 10ks. Last week I got down to the 5:40s, gonna push for getting to 5:15 at some point. Thanks for giving this “old” runner an excellent guide to follow.

This is so helpful

I have a meet on Tuesday, 2 days, and I’m running 1600 m and it’s my first season as a track runner I’m kind of nervous and I feel like I’m not good, what should I do to make myself ready, and what do I do if I mess up and everyone sees?

I want to negative split but when the group goes out hard I can't let them just go away from me. Tips for running with a group? U cant just let them go right? Drafting is a thing.

dang first meet of the season (High school btw) I ran a 6:18. I thought that was decent but guess not. Ima check in on Saturday after the meet ends to see my progress.

Amazing advice, Beat my PR by over 10 seconds!

This is my first year in track and on Thursday is my first track meet I got put in the mile and I'm really scared

Amazing video.

Great video!

Is 2:15 as an 8th grader good?

Thanks, I have a race in a few hours and I’m hoping to run sub 5:30.

Bro my coach put me straight into varsity without having ever done track before now im scared for running varsity mile

that was a great video thanks for the tips do you think a 5:26 mile and 2:19 800 is good for an 8th grader

4 MINUTES ??? I run a 7:40 mile IN middle school and the coach always makes me do it Update 1 year later : I’m currently a sophomore now my PR is 5:59 wow I can’t believe I found this comment

When should be reaching peak velocity in the 4th lap? I know you really pick up the past in the last 200m, but when do you go top speed? I suppose in the last 100m would be reasonable since you could probably maintain it for 15 seconds.

I’m about to race in a few days and it’s my first track meet and I got on varsity (I could race last year because of covid so I’m now a sophomore). Would it be better if I put my spikes in it kept the out for the meet? I’ve heard mixed answers

In 5th grade I ran a 5:46... im in high school and I still haven't broke 5 minutes, am I training wrong?

If you start to run with your right foot, do u keep running all the way right foot/left foot or is there a point of the race when u have to switch to left foot/right foot? Does it matter? Because sometimes i feel like going left foot/right foot gives me more power to run so maybe using that technique at the end would be helpful or i don’t know if it’s just a personal sensation. I’m right handed. Or do you keep the same rhythm and cadence from start to finish. Just the effort changes not the rhythm and cadence?

Thank you

I have been practicing cross-country for 2 years and my pr is 6:54. How long do you think it will take for me to get to 5:00 or under?

So, when I was in high school, I had a 450 goal, and if I went slower than a 70 second first lap I would have been about 5 seconds behind the pack, so trying to go right on my goal pace wouldn't have worked. Especially if your coach starts yelling at you to keep contact. By the way, that included races where the winner was around 455.

The average person has no idea how fast 4 minute milers are running the four laps. They are flying. Very good video. But the emphasis should be on a person achieving a PR or Personal Best, not necessarily winning. Training for the mile, pacing for the mile, strategy for achieving a PR is a great way to achieve fitness and health. Plus running on the track is easier on the joints than road running. I don't know why it is not more popular.

I ll try my 👍👍👍🏃‍♂️

This looks just like my old highschools track, if that blue shirt has a school logo on it, the logo is almost identical too. If the background had more hills id be sold on it if someone told me this was shot where I went to school back in the day.

What glute activation does he recommend?

Trying to beat my PR of 7:01!

got a mile race on Wednesday:)

Thanks I am in middle school and I just ran a 4:58

Stay up front! Pace off the pack and burst in the last 400-600m. Long runs with Tempo! & Fight through the pain

Just ran my first meet as a 7th grader got 5th time was 6:24 I’m a little disappointed with the time but I’m eager for my next one

epic

I’m trying to get 5:30 or below in 2 hours

I am a freshman in Highschool and I run usually just above or below a 5:00 minute mile. Is that a decent time for my age or should I try to lower it?

what is he trying to say in 7:06 i cant seem to understand. He says "you start to cut it down effort wise" How on earth will you cut down your lap time if you cut down your effort?? Then says "effort goes up, time starts to come down" But sir you just said, "you cut down effort wise". ??!? Please eplain this is really confusing.

Can someone please let me know any good shoes for track I will be running the mile

help me to run 1600m in 6.30 second

I know this video is older, but If anyone sees this could you list some tips? I had my first track meet ever two weeks ago and my time for the 1600 was 7:21 and I got 8th place. I recently missed out on two meets because of my shin splints but I’m planning on running Thursday so any good tips to help me shed off around 2 minutes?

Im at 5:11. SOOO CLOOSSEE

I hope i can’t break six minutes at my next race !

I run 5:35. How long until i do 5:10

I'm a 13 year old girl in seventh grade and my best mile is 6:07. I'm trying to beat 6 minutes even though it will be hard.

IM looking for a marathon trainer in LA. Do you know anyone

I’m a middle schooler and my mile time is 7:08 but that doesn’t qualify for state how do I work on more cardio and how to progressively get faster without getting tired a lot

I have the mile in gym got 7:34 last week going for like 7:20

Hello

Hoping to break 6:00 (4 sec over!!)

How about some mile training workouts?