Got this from RW. Hopefully it will get more action on here.
Grade 400 800 1600 3200 5000
7 78 2:51 6:09 13:38 21:28
8 71 2:39 5:40 12:38 19:33
What is a good race strategy to run a sub 5:40 1600m
At the start don't get boxed in, but don't go out too fast. Try to relax and cross the 800m mark at around 2:40. Speed up a little for the next 400m, and then for the last 400m its all you got.
Prs: 200m 400m 800m 1600m 5000m
9th ? 6x 2:3x 6:xx ?
10th 24.3x 55.5x 2:11.2x ? ?
11th ? ? ? ? 18:55
When I ran 5:58 a few months ago I took the first 800m out in 2:48 so do you next time I will take it out faster. Thanks.
No problem, glad to help. Also don't worry or panic if your splits are off. I know this is the 800m, but I've ran a 2:13 800m with a 400m spilt of 58/59, and the next day I ran a 2:14 800m with a 400m spilt of 68. So regardless of what the split is run your hardest. Make sure to run that 3rd lap hard! (800m-1200m part)