Racing is the reason we train, so our training should reflect how we want to race.
We want our athletes to distribute their effort rationally or run even paced over the entire 3.1 miles. Physiological this makes the most sense. Mentally, it is a difficult way to race. Therefore, there is two major focuses in racing, the psychological and the mental.
A race is broken down into three parts: the start, the middle and the finish.

The start of the race last about 600 to 800 meters. At the report of the gun, we want our runners going off the line relaxed, yet with quick rhythm. ( relaxed does not mean slow, it means with no tension) Going out too fast can put a runner in oxygen debt too soon and hurt the later parts of the race. Going out too slow can cause a runner to never get in a competitive posture. We want our runners to place themselves in a position so they can be competitive, yet establish that position in a relaxed, smooth, rational fashion.
Mentally, we want our runners to show poise and determination. With set goals, the runners must realize those goals are met at the finish not at the start. The runner must be disciplined and not panic.

The middle of the race accounts for the majority of the run. It starts at about the 800 meter mark and ends at about the 2 1/2 - 2 3/4 mile mark. There are two phases in the middle. The first phase is placing oneself in a competitive position. It is characterized by fluid, free flowing, up tempo running. The emphasis is distributing the effort in a ration way while still focusing on the overall goal. The runner will be advancing through the field, to a pre-determined competitive position. An effort should be made to maintain an even rhythm. The runner should be alert to position him/herself to pass other runners and stride around turns without braking momentum. This first phase of the middle will feel relative easy, but the closing phase become very difficult. It is important to note that even paced racing does not mean even effort. Let me say that again. Even paced racing does not mean even effort. That means, to run the same pace a runner must exert progressively greater effort. Mentally, this is when the racing starts. Anyone can race when you feel good. The great runners race when it starts to hurt. The runner is starting to feel the effects of the early pace and now must make a decision to break through the physical tiredness. A properly trained athlete can break through this barrier, but it takes the mentally, strong-willed individual to battle through pain. The runner must focus on maintaining efficient running form as fatigue sets in. The words "lift your knees, stride out, quick rhythm, arms low" could be said to yourself to help you focus on running form. The attitude of continually moving forward, getting through the field of runners or gaps must never be abandoned.

In racing, there is a difference between physical fatigue and mental fatigue. When you reach physical fatigue, you have reached exhaustion, your body cannot go any farther. (few runners ever reach this point) When you reach mental fatigue, your mind says, "You can't keep going at this pace, there is too much discomfort," but your body can keep going. It takes a courageous runner to run through this psychological barrier. Once you break the barrier, it becomes easier each time to run up to and through it. Your body realizes you are able to keep running and the discomfort even lessens as you zero in on your racing goal. Runners usually face this decision in the last phases of the middle of the race. It is interesting to note, the runner with a too big of finishing kick, usually has refused to go through this barrier, and saves a lot for the finish.

At this point, the runner starts to prepare for the finish. For about 100 - 200 meters, the runner takes a short break to mentally and physically gather him/herself for an all out finish. The runner stops advancing and holds position. A conscious effort is made to drop all tension. The arms are dropped and shaken out. Deep breaths are taken in an effort to relax. Rhythm, pace and form are maintained.

Now the runner is about 400 meters form the finish. At this point the runner is ready to start building to the finish. Knees are lifted, the stride is lengthened, the arms become a powering force as they are vigorously swinging. The runner starts running faster. Mentally the runner focuses on the back of the runners ahead, trying to reel-them-in. Any challenges from behind are met with determination and heart. Never, never, never give up until you have crossed the finish line. When the runner is about 100 meters from the finish, he/she becomes a sprinter. At about 5 to 7 seconds from the finish another last surge is mounted. Then the runner walks through the chute.

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