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Pacing strategies in track and field are the varied strategies which runners use to distribute their energy throughout a race. Optimal strategies exist and have been studied for the different events of track and field. These optimal strategies differ for runners in sprinting events, such as the 100 meters, runners in middle-distance events, such as the 400 meters and 800 meters or the mile run, and runners in long-distance events, such as the 5000m or marathon. Additionally, pacing typically differs between different styles of races. For instance, in a time trial, where the goal of a racer is simply to run the fastest time, participants will typically employ the aforementioned optimal pacing strategy. However, in a championship race, where the goal of the racer is to win, the pace is typically slow in the beginning of the race and gradually speeds up for a sprint finish, often meaning the race is run with a negative split. Typically, to run a world record, the runner must employ a near-optimal pacing strategy. These strategies' can be crucial for the event, causing the runner to lose or win.

Strategies[edit]

Track and field racers have a variety of options in the ways they can choose to pace their races.

Threshold Pacing

Threshold pacing is a strategy used for the event such as the 400 meters run, and the 400 meter relay. This pacing style is about putting in a lot of effort for a long period of time. The greater the intensity that is put into the run will carry out into the finish of this run. Many runners attack the 400 meter dash at the full 100%, but by starting with a medium to high running pace such as 75%, it then works up to all out, to about 100%. Using threshold running in an event such as the 400 meters it can be very beneficial. Starting off in a 400 meter run, not going all out at the beginning in key. Having to keep a steady balance of fast running and pacing, just like threshold running. Once it the last home stretch, that last 100 meters it's running all out breaking that threshold running and going up to that 100%.

Middle-distance events[edit]

In the 800 meters, the fastest times have almost always been achieved with a positive-split strategy. A study of 26 world-record 800m races from 1912 to 1997 showed that in 92% of the fastest 800m races, the first half of the race has been run faster than the second half. This implies that the optimal strategy for the 800m is to positive-split.

In the 400 meters, the strategy proven to be the most effective is starting off at a 70-75% pace and working up to 100%, or known as the threshold pace strategy. Examples of this race plan are Michael Johnson’s World Record of 43.18 in 1999 and Cathy Freeman’s Olympic Gold Medal in 2000. Both of them being 400 runners and benefiting from this type of pacing strategy.

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10. ^ Saraslanidis, Ploutarchos J.; Panoutsakopoulos, Vassilios; Tsalis, George A.; Kyprianou, Efthymios (2010). "The effect of different first 200-m pacing strategies on blood lactate and biomechanical parameters of the 400-m sprint". European Journal of Applied Physiology. 111 (8): 1579–90. doi:10.1007/s00421-010-1772-4. PMID 21190037.
11. ^ Daniels J (2005) "Threshold Training, Finding your T pace" Runner's World. https://www.runnersworld.com/advanced/a20807282/threshold-training/
12. ^ Grigg R "4 Goals of 400m Training" CTF Complete Track and Field. https://www.completetrackandfield.com/4-goals-of-400m-training/
13. ^ Carhoun S (2021) "How to Run The 400 meters" Track Star USA https://trackstarusa.com/how-to-run-the-400m/