How far?
One mile, 1609 metres or around 4 times round a running track.
.
Good points
One mile is the ultimate test of overall fitness
• It needs a strong cardiovascular system and powerful musculoskeletal system
• It uses all 3 energy systems
• You need the coordination to get your form and technical requirements just right
.
Roger Bannister breaking the 4-minute mile is regarded as one of the great fitness achievements of all time.
It’s over pretty quickly if you have a short attention span or injuries prevent longer distances.
.
.
Bad points
One little mistake can ruin the whole race.
Tactical awareness, careful planning and careful pacing is required.
It’s difficult to improve your time.
It’s over very quickly if you like running for longer.
.
.
World record
3 minutes and 43 seconds
Hicham El Guerrouj
1995
Rome
.
Big 1-mile races
The Westminster mile – Held in central London once every year in May.
Runners are set off in small groups based on their predicted finish time, so you have a real chance at winning your heat.
Finishes outside Buckingham Palace with reasonably big crowds and a flat profile.
.
Final preparation
Do not run for 48 hours before the race
Do not perform any sort of exercise for 48 hours before the race
Do eat a small amount a few hours before the race
Do make sure you are properly hydrated
Do arrive in good time, but not too early that standing fatigues your legs
Do know the pace you should set off at and chose an appropriate starting position
Do not try out any new clothes or equipment on the day
.
Kit
Running shoes – That you have used without issues previously and have between 30 and 200 miles of use.
Clothes – Tried and tested clothes appropriate to the conditions on the day.
Equipment – Belt or armband to carry your phone that has been used previously without issue
Technology – Phone with app such as Runkeeper or Strava to track run and provide detail on pace through headphones.
.
General Tactics
Warm up
Moderately vigorous warm up close to start of race to ensure musculoskeletal and cardiovascular systems are ready for an intense workout, however, crucially are not fatigued in any way.
Warm up should involve dynamic stretching with particular focus on quadriceps and calf muscles, raising knees and increasing heart rate.
Other runners
The mile is a competitive and specialist distance which is over quickly, therefore expect a more hostile environment that a 5km+, this may include jostling for position.
Other runners will mostly set off far quicker than they are able to, meaning later in the race you will be passing slowing or stopped runners.
In race tactics
Early
Don’t get drawn into racing other runners at the start, stick to the pace you had planned.
If not detrimental to pace and not notably increasing total distance covered, find as much space as possible.
Get into a good rhythm as soon as possible.
Mid
Try to get into the slipstream of a suitably paced runner, do not slow or increase pace to accommodate this, however.
Stay on level and firm ground, away from any cambers or obstacles.
Watch out for suddenly stopping or slowing runners or being tripped by those in front or behind.
Finish
Use the idea of keeping up with or passing other runners for motivation.
Maintain focus, keeping track of remaining distance
Increase speed 300-400m from finish, where alactic system will come into play for the final 100m sprint finish, regardless of how tired you feel.
Technical points
Transition from the endurance technical framework;
• Relaxed and tall posture
• Relaxed arm driving action guided by pace
• Efficient back/forward motion
• Rhythm guides optimal speed and efficiency
• Foot lands naturally underneath the centre of mass, moving down and backwards
• Head level and facing direction of travel
• Relaxed shoulders
To the speed technical framework;
• Relaxed, open and tall posture
• Hands actively drive forwards and elbows actively drive backwards
• Knees brought higher; toes point up with big strides
• Heel comes up and under buttock with big strides
• Land on front half of foot, drive down and back
• Head level and facing direction of travel
• Relaxed shoulders
Energy systems
Moderate use of Alactic system at the start of the race for original propulsion and gaining good position.
Combination of Lactic and Aerobic system used for middle of the race, dependent on pace.
As pace increases, Lactic system will become primary energy source.
Refreshed Alactic system used for maximum velocity finish.
Approaches to pacing
a) Slow then quick
Set off at a pace 10 seconds faster than your goal pace allowing yourself to slightly and gradually reduce your pace over the first half of the race distance so that at the halfway point your current pace is 20 seconds per mile slower than your goal pace. From this point, gradually increase your pace so that around 100m from the finish, your pace is 30 seconds per mile faster than your goal pace and sprint the final 100m at maximum velocity. This should result in a time a couple of seconds faster than you goal.
.
Example
If your goal time for 1 mile is 7 minutes;
Begin at a pace of 6:50 per mile
Decelerate gradually to a pace of 7:20 per mile for the halfway point
Accelerate to a pace of 6:30 per mile for the 100m point
Sprint the final 100m at maximum velocity
.
Who should do this?
• Confident with pacing
• Lower lactate threshold
• Accepting that a lot of runners will come past you in the middle of the race
b) Faster all the way
Set off at a pace 40 seconds per mile slower than your goal race pace, and very gradually increase your pace over the course of the first 1509m so that you are 100m from the finish travelling at a pace 40 seconds per mile quicker than your goal pace. This means with a level acceleration, at the halfway point in the race, you are running marginally faster than your goal pace. At the 100m point, increase your pace to maximum velocity to complete the race. This should result in a time a couple of seconds faster than you goal.
.
Example
If your goal time for 1 mile is 7 minutes;
Begin at a pace of 7:40 per mile
Accelerate gradually to a pace of 6:55 per mile at the halfway point
Accelerate to a pace of 6:20 per mile at the 100m point
Sprint the final 100m at maximum velocity
.
Who should do this?
• Happy to start further back
• Gains confidence running past others
• Greater ability in regards to speed than endurance
