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 sprint events, such as the 100 meters, runners in middle-distance events, such as the 800 meters or the mile run,[1] and runners in long-distance events, such as the 5000m[2] or marathon.[3] 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.[4] Typically, to run a world record, the runner must employ a near-optimal pacing strategy.[5]
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.[6] 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%.[7] 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 is key as runners have to keep a steady balance of fast running and pacing, just like threshold running. Once it is the last home stretch, that last 100 meters it's running all out breaking that threshold running and going up to that 100%.