General Race Strategy

Some athletes are natural front-runners. They can take a race out at their own pace, lead from the front, and force others to respond. Other athletes race better by staying controlled, maintaining an even pace, and finishing strong late in the race.

Every athlete needs to learn how to stick to someone’s shoulder, handle uncomfortable packs, deal with rough or aggressive runners, make moves on other athletes, and find their way through traffic without getting boxed in.

Some kids race differently, and they need to figure out what works best for them. Do not be afraid of mistakes. Learn from each race and keep improving.

800m Strategy

The 800m is crazy fast, and athletes need to embrace that. The first lap is hard, and the second lap is about hanging on and competing. Because the race is so short, tactics are more intense.

The more athletes in the race, the more important it is to fight for a good spot quickly. In big races, the first 400m is usually faster than the second 400m.

From 200m to 500m, athletes need to relax, find rhythm, and avoid tightening up. A simple cue is: “Relax your shoulders.”

I like athletes to start competing in the final 300m. Do not wait until the last 100m. At higher levels, there is not enough room to make up big gaps that late in an 800m.

1600m Strategy

The 1600m is more about finding rhythm than the 800m. In the 800m, you pour everything into it and see what happens. In the 1600m, athletes need patience, rhythm, and awareness.

Athletes have to learn how to make moves. There are more people on the track, and they cannot allow themselves to get boxed in. Because the cut-in happens quickly, they need to get out hard enough at the start to find position.

They also have to learn how to push on tired legs. Every race should make them better for the next one. The 4x400m and 800m are great ways to build the speed needed to improve in the 1600m.

Do not lull in the 3rd lap. NO SETTLING in the 3rd lap.

Athletes need to feel race pace and know where they belong aerobically. Do not go out too hard, but also learn what going out too hard feels like. Practice different strategies and learn from them.

Finish Fast, Faster, Fastest

FAST → FASTER → FASTEST

Athletes need to figure out when it is time to go all out. The move usually comes somewhere between 200m and 500m to go. I prefer 500m because it burns the competition mentally when they realize they still have more than a full lap to cover.