The 2 km distance is not Olympic, and it is not run at the World Championships. However, in running this distance, students and schoolchildren often compete, and there are also many competitions among amateurs. In Russia, there are also discharge standards for running this distance. In today's article, we will consider the tactics of running 2 km.
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Ideal 2K Run Tactics
To understand what constitutes ideal running tactics, you need to look at the men's world record at that distance. The world record in running for 2 km belongs to the Moroccan Hisham El Guerrouj, and is 4 minutes 44.79 seconds.
Let me remind you that the distance of 2 km is usually run in a standard athletics stadium, 400 meters long. Thus, to run 2 km, you need to overcome 5 laps.
When setting the world record, each lap, starting from the first, Hisham ran as follows: 57 seconds; 58 sec; 57 sec; 57 sec; 55 sec.
As you can see from the layout, the run was steady until the very finish. And only the final lap was overcome faster due to the finishing acceleration.
Thus, we can safely say that a uniform run with a run to the finish line can be considered the ideal tactic for running 2 km. Start working out the finish line at 400 meters. Also, do not forget about a small starting acceleration, lasting no more than 6-8 seconds. To accelerate your body from zero speed and take a comfortable seat in the race. After this acceleration, you need to find your cruising speed and run at that pace until the finish circle, where you can start accelerating.
2K running tactics for beginners
If you are going to run 2 km for the first time in your life, then the first option of tactics will not help you, since you absolutely do not know at what pace you will run the distance.
Therefore, in your case, you need to do a little differently.
You need to start, as always, with an acceleration of 6-8 seconds. The rate of this acceleration should not be maximum. Relatively speaking 80-90 percent of your maximum. This acceleration will not take away your strength. Since the first 6-8 seconds in the body, the energy supply system works, which will not work for the entire remaining distance. Even if you don't do this acceleration.
After that, within 100 meters after the start, you will have to slow down slightly to the speed with which you are guaranteed to maintain the entire distance. Since you are running 2K for the first time, it will be difficult to calculate this tempo perfectly. Therefore, I advise you to take the pace a little slower, so as not to be mistaken for sure, and there was enough strength until the very finish.
Run the first kilometer at this pace. Then draw a conclusion on your condition. If this pace is comfortable for you, at the same time you understand that it is impossible to add more - there is not enough strength, then continue to move at the same speed. If after a kilometer you realize that the pace is too low, then increase the speed a little. If the pace turned out to be high and you understand that you are about to run out of strength, then you do not need to bring it up to this and slow down in advance.
Start acceleration at the finish 200, not 400 meters before the finish, as in the first option. Since, due to low experience, you may not calculate the forces for the finishing circle, and having accelerated at the beginning, you will not be able to accelerate at the end. Better to work out the final 200 meters to the maximum.
Tactics for victory
If your task is to win, then you should try to hold on to the head group or leader until the final 200-300 meters. After that, at the finish line, figure out which of you has retained more strength and who is the best finisher. The only thing is if your opponent runs too fast from the very start. It's better not to try to hold on to it. The pace of your opponent should be within your power.
If you understand that you have poor finishing acceleration, then you have nothing to do but try to run the first variant of a uniform run with a run to the finish line, hoping that your rivals simply cannot keep up with your pace.
It is quite logical that either the one with the best finish or the one with the highest personal best at that distance can win the race. If you do not have either one or the other, then it will be very difficult for you to win and a lot will depend on the readiness of your opponents and how they decompose their forces.
Errors in running tactics
Too fast, long start. As I wrote at the beginning of the article, it is important to make a slight acceleration at the start, lasting no more than 6-8 seconds. But very often beginner runners do this acceleration much longer - 100, 200, sometimes even 400 meters. After that, usually the speed of such runners drops sharply, and they simply crawl to the finish line. This is the main mistake. Your task is to accelerate for 6-8 seconds and then find your speed by slowing down. 100-150 meters after the start, you should already be running at the pace at which you will run at least the first kilometer or even to the finish line.
Ragged run. Some novice runners think that sprinting tactics will help them get their best seconds. This is not true. A ragged run will take a lot of time and effort.
The essence of sprinting is that you run fast and slow. Making such jerks along the entire distance. It makes sense to use a torn run only if you have been training this run for more than one month in order to knock down the breath of opponents. It won't work that way to show a good time. Therefore, if you think that you can accelerate 100 meters, then rest for 3-4 seconds and accelerate again. And thus show the best seconds, you are deeply mistaken. Don't make this mistake.
Early finish. You don't have to start finishing earlier than the moment when there are 400 meters to the finish line. And for beginners even 200 meters. If you start accelerating over 600 meters or more, then you will not have enough strength to maintain the declared pace until the end of the distance, and even accelerating 300 meters, after you "sit down", your legs will clog with lactic acid and running will turn into a kind of walking. You will lose much more in this way than you win back.
In order for your preparation for a distance of 2 km to be effective, it is necessary to engage in a well-designed training program. In honor of the New Year's holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
