Race day execution for high school runners
Most high school races are lost in the first 800m or won in the last 800m. Execution beats fitness more often than coaches admit.
First 400-800m
Don't get carried out. Adrenaline makes everyone fast. Run the first 400m 2-4 seconds faster than goal pace, max. Pay for it later if you don't.
The middle
This is where races are lost. Stay engaged — pick a runner ahead and reel them in. Don't let the pack settle without you.
The closing kilometer
Commit early. The fastest finishers aren't the ones who sprint the last 100m — they're the ones who accelerated the last 800m.
After the line
Walk. Don't talk to anyone for 60 seconds. Hands on head, walk, breathe. Process the race after, not during.
Key takeaways
- Don't get carried out in the first 400m.
- The middle is where races are won or lost.
- Close from 800m out, not the last 100m.
- Walk and breathe before talking to anyone.
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