One Mile Run Track Race Tips

Looking to run that PERFECT mile? Check out our one mile run track race tips.
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Check out one of our best videos yet: "How To Run Properly For Long Distance | 4 Important Tips"
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[@trevordavis-dressner9913]

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

[@iciehfhxj]

How'd it go?

[@ayanreyes1560]

Yeah how did it go

[@trevordavis-dressner9913]

Check the edit brotha

[@fleepers6415]

NICEEEE MAN!

[@user-rf4qf5uf2i]

Trevor Davis-Dressner what grade r u in

[@cecilevans9247]

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

[@JoeMac1983]

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!

[@TheRunExperience]

Awesome, Joe! Glad we could help you!

[@mikecarmean6446]

Joe Mac I'm a 3 Time National Champion 🏆🏆🏆 I Run Easy Mile Pick Up Last 200m Than Stretch Just To Be Fresh... Everyone Has a Their Thing ✅

[@codyeastwood6217]

@@mikecarmean6446 I'm a 4 time National Champion 🏆🏆🏆🏆 and personally for my warmup I sprint 20 miles at 200% effort then on the last mile I usually go 250% effort. But whatever works for you.

[@CallinFarr]

@@codyeastwood6217 im the world record holder for the mile if you're not running a 3:30 mile, quit

[@kikii1]

Seasoned runner? If you didn't know why we warm up....you're a hobby jogger mate, whereas I'm a serious runner.

[@jackpazin6159]

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.

[@dancer1]

Damn

[@louismontano1918]

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

[@BertMMA]

Louis Montano how old u

[@cipiacebo3236]

My pr is also 5:39!!!

[@natebruffett857]

Louis Montano I’m 6:20

[@louismontano1918]

update i have broke 5

[@dancer1]

Louis Montano no way

[@aaronlodwig2389]

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

[@TheRunExperience]

Wow, Aaron, that's a great time, and we're sure you'll make even greater improvements this season! Good luck!

[@user-rf4qf5uf2i]

Aaron L my brother is a freshman in high school and he got 4:56 in the mile

[@zakeppy]

what the hell??? first mile ever in 5:02?? do u do another sport? or do u run and have u just not done a 1600 tt?

[@arunashres3158]

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!

[@TheRunExperience]

good luck this weekend!

[@codyeastwood6217]

How did the meet go Aruna?

[@commodoresparklez6263]

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

[@jaythompson1739]

Little late but how’d you do

[@eshankay]

@@jaythompson1739 11 months late

[@Captainsparkist]

Jay Thompson he died

[@eshankay]

CARTER TIMM you’ll never know

[@davisatdavis1]

Let's make up the ending. He broke the world record and he's in a secret society keeping his fame secret, which is why he's not telling us how he did.

[@BrownHammwr]

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

[@BrownHammwr]

And btw, he is 100% right on those warm ups, I started warming up about 40 minutes early and getting my mind right and getting my body moving was really what helped me in that race

[@gakaface]

Well done. I'm guessing you ran positive splits when you made your big improvement? I just posted my views challenging the speaker in the video about negative splits. Please go read that post?

[@alexn1168]

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!

[@yawantsomebeans4202]

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

[@christophernye5533]

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 )

[@TheRunExperience]

Correct pacing is so important with the mile!

[@dancer1]

5 ft 6?

[@christophernye5533]

trainsirf yeah I’m a short guy! Always had a quick turn though so I was able to run distance fairly quickly.. however I competed with guys in Ohio where I grew up that were doing sub 4:20!

[@dancer1]

Christopher Nye 4:20 lol

[@dancer1]

Christopher Nye this was in high school or college?

[@jamesong1091]

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.

[@regedit32bit]

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.

[@TheRunExperience]

We are right there with you! One of the reasons we made this video.

[@alpha51k44]

Yeah, me too. I like going out at a 65 when, according to this, I should be at like a 70

[@federalistfiles]

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.

[@venuvegesana6183]

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

[@issaaman9489]

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

[@TheRunExperience]

Good luck!

[@dominoperson5]

Thanks for the tips, they seem to really help!

[@Stephitza]

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

[@TheRunExperience]

Awesome work!

[@markgunther2502]

If it's your first mile race, how can you not PR?

[@cr4tmc956]

Mark Gunther Maybe faster than her time trials? Idk😂

[@greenstem.]

This was really clear! Good job 👍

[@CreativiTimothy]

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!

[@kiktkikt2863]

Thanks for sharing this great video

[@bradahrens9968]

Great video very well explained thank you

[@lozzyishere]

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!

[@tonyrabone4668]

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

[@LordQuiche]

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

[@TheRunExperience]

Awesome!

[@maddierobinson7648]

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

[@elleodom32]

how did you do?

[@anishdutta6779]

Thanks for the tips

[@Survive33]

This is my favourite video from you guys.

[@owenschrader3772]

Phenomenal video all the support !

[@coronavirus5045]

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.

[@islamabadtravelvideo]

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

[@chrismulhern82]

That’s a great time - you’re doing 100m in under 30 seconds each time

[@zeauxx8351]

@@chrismulhern82 but it’s at a jog pace not full speed

[@chrismulhern82]

@@zeauxx8351 It’s not full speed but it’s certainly not a jog. At that pace you will be able to complete a 5k in under 24 minutes which is very respectable

[@michaelhayes6209]

Break 8 minutes is definitely good

[@artisansportsman8950]

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.

[@Natsuki-tk3vy]

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

[@cr4tmc956]

Damn, hella well-spoken. Great explanation and video :)

[@elliottchard]

Super informative video! Thanks

[@najibali2133]

Caleb's explanation was just amazing

[@samhagman5958]

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!

[@Clintonwoods21]

Excellent video!

[@madisonsayen8176]

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

[@hanzjimenez3997]

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

[@graysonchildress4571]

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

[@mahatmagandia4858]

Amazing video.

[@paulfenn940]

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!

[@davidrascon7249]

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.

[@ezrarichardson1312]

This is so helpful

[@BennyMKW]

wow these are great tips

[@rubymcneil5693]

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!

[@rubymcneil5693]

SavageGamer TV wow!

[@rubymcneil5693]

SavageGamer TV good job! I could never do that good 😩

[@notverysur3rightnow145]

8 minutes is good for females that don't do much running

[@dancer1]

eternal fire13 Bru

[@danieloviedo225]

eternal fire13 Bru

[@chrisdalton2213]

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

[@-guz-man_578]

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.

[@MoonLight-qw8sz]

If this is true your fast af

[@kyleo1991]

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

[@TheRunExperience]

great progress, well done! 👏

[@kyleo1991]

@@TheRunExperience Where my school is has alot of sprinters so I don't get paid attention to and my coach wants to move me up to the 3200m

[@kyleo1991]

@@TheRunExperience I had a invitational on Friday and now my 1600m time is 4:38.11

[@PoetWithPace]

Great tips Adam :-)

[@tersliify]

Wou please add ķm for the rest of l Off the rest of us 😊

[@sophia-bc3bw]

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

[@CreativiTimothy]

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.

[@ballerbrosmedia]

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.

[@ivyunderwood3125]

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

[@duckybread1934]

Thank you

[@denniperez8028]

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?

[@Bob-ev3wn]

Thanka for the amazing video! Im 11 and I ran a 6:01 1500m (Its terrible I know) but im hoping to get under a 6:30 mile. Wish me luck!

[@kylewoodcock8075]

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

[@melodymorgan3983]

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?

[@epice4853]

Amazing advice, Beat my PR by over 10 seconds!

[@jonas_enriquez5]

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

[@murshizimahadzir8459]

I ll try my 👍👍👍🏃‍♂️

[@ayanreyes1560]

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.

[@rickyyvf3717]

Ayan Reyes I just started running last year and I started the season out in February at 6:30 and I’m already at 5:39 as of Saturday in the last meet...Just give it your all at every practice and focus on you. I believe you can get there within the next meet or 2

[@dumbass7263]

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)

[@prestonranniker5716]

Bruh me too

[@pentguin372]

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.

[@DennisCaicedo]

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!!!

[@Dems411]

epic

[@jayapatel20]

got a mile race on Wednesday:)

[@familialopezericksen933]

What glute activation does he recommend?

[@se9865]

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.

[@headleapard4071]

Scott e it feels like when you let the pack go it’s hard to catch them but running even splits the first three laps, it’s crazy, but everyone slows way down and it looks like you had to pick it up but really you didn’t. You just have to make sure you’re confident about making up the gap so don’t let it get too big

[@ItsIanAndMerlin]

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.

[@BriannaMoore.]

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?

[@BriannaMoore.]

@Marcos Vazquez thank you ! I actually didn’t get to run because of my shins again, and Saturday is our last normal Meet (well actually it’s an invitational) before regionals and I’m not competing either... so I’ll try again next season

[@TheFitDragon]

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.

[@TheRunExperience]

Good question! If you know your own time goals then do your best to focus ONLY on what you're doing. Staying in tune with how you feel and how hard you are pushing versus where you are in relation to the group is tough but KEY in finishing strong.

[@klassyklan7456]

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

[@bobbyfessler2196]

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

[@bradahrens9968]

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

[@TheRunExperience]

Definitely!

[@bradahrens9968]

Thanks and right after I watch your video I got a new best of 5:19

[@yayayayayaya8140]

Personally that was my time last year as an eighth grader as well, now I’m almost at sub 5 and whenever I pr I do it but like 10 seconds. It’s all relative.

[@richardnguyen3807]

Nice I run a 2:26 800 any tips to get it lower?

[@justinwentworth1467]

That's great for an 8th grader

[@BelLovesBroadway]

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

[@talentlesscommenter1329]

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.)

[@MatterTatterFan1]

What’s ur 5k pr

[@talentlesscommenter1329]

@@MatterTatterFan1 19:56, I went out too fast and my shoe fell off at the beginning of the final mile because it wasn’t tied properly.

[@MatterTatterFan1]

@@talentlesscommenter1329 dang well that time is pretty decent. Bummer that happened tho

[@talentlesscommenter1329]

@@MatterTatterFan1It wasn’t that awful, I felt like a badass for the full week after that.

[@MatterTatterFan1]

@@talentlesscommenter1329 lol, as you should

[@liamcalhoun7243]

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?

[@calebjones5833]

That’s pretty good, go for 4:30 next year

[@haydenschmidt5875]

I’m a freshman as well and I suggest having big goals when Your running the mile it helps I wanted to run 4:30’s and I ran a 4:42

[@insanity0854]

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

[@joeysmith7296]

I was running 6th against 7th-8th And got 7:37 on my best 7th i shaved off a minute 6:34

[@ronanm4918]

Is 2:15 as an 8th grader good?

[@emmaclaire1029]

nah bro you're slow

[@ARIZJOE]

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.

[@keflalssj]

Got a new pb today 😸 5:51, my previous pb was 5:56

[@Aidan2]

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

[@jackn5]

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

[@hannahc5000]

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

[@hiyou969]

Hannah Cole is it really hard tomorrow is my first time doing it

[@peninsulap410]

Yes, yes it is

[@KornDoesStuff]

Lol when I was in 8th grade I ran 7:02

[@peninsulap410]

@@KornDoesStuff I'm in 7th, my PR is 5:30

[@MoonLight-qw8sz]

@@peninsulap410 cap

[@unitedzone6445]

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

[@ajidanny8570]

Hello

[@powerlifting1012]

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

[@TheRunExperience]

Great goal- you can achieve that!

[@jenniferkosiuga8350]

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

[@harishreddy6511]

Im in Middle school and I got a 6:39

[@dalinholje1777]

Harish Reddy I am in 7th grade and I got 5:50

[@robford3211]

Lots of slow mileage, I would say run at least 5 miles to 7 miles, a day , at least 4 days a week, then when you have a 30 plus a week mileage, alternate between slow and fast days and once a week run a long run. Then you can start worrying about intervals and speed

[@AlyssaEveMitchel93]

Trying to beat my PR of 7:01!

[@AlyssaEveMitchel93]

Update: in July I ran 6:52! Tomorrow I’m trying to get 6:45!

[@AlyssaEveMitchel93]

Woo! Now my PR is 6:44!

[@jakejakedown]

Hey my race is 48 hours please anyone give me some advice within 24 hours so I can prepare

[@Grimpactcl]

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

[@BenClason]

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

[@WantedReward93]

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.

[@frankramisch]

He means to cut down your time by increasing your effort. You're right, it does sound a little weird the way he said it. Just remember to push the 3rd lap and go faster than the first two by increasing the effort you're putting in. It's not so relaxed anymore.

[@WantedReward93]

Thank you for the explanation Frank!

[@gakaface]

@@WantedReward93 - I agree with Frank. What the guy is explaining is what happens when you run a normal race profile and how you tire during a race. This is synonymous with running positive race splits - not negative race splits which he is advocating.

[@sunildk9995]

help me to run 1600m in 6.30 second

[@alpha51k44]

sunil dk999 lol

[@samjanssen8738]

I have raced on that track, I think

[@foreverinhandstand9456]

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