Why Elite Runners Close So Fast (And What They’re Practicing Every Day)
Ralph Havens here, from Beyond Limits Physical Therapy in Fairhaven, Bellingham.
If you’ve ever watched a race and wondered:
“How do elite runners accelerate at the end… when everyone else is digging deep just to hold on?”
There’s a simple training pattern behind it—one that’s easy to experiment with and can open up a whole new gear.
The Story That Changed How I Look at Running
Years ago, I heard a story about Haile Gebrselassie—one of the greatest distance runners ever.
A 61-minute half marathoner was training with him in Amsterdam.
Morning run.
What did Haile do?
- Started around 10-minute pace
- Gradually built through 9:00 → 8:00 pace
- Finished the run around 4:20 mile pace
Think about that for a second.
This is someone whose 5K pace was just over 4:00 per mile… and he’s starting his run at 10:00 pace.
The Same Pattern Shows Up Again
Meb Keflezighi shared a similar experience.
He went out for what was supposed to be a 30-minute easy run with a group of Ethiopian runners.
They started incredibly slow.
15 minutes in… still very relaxed.
Meb finally asked:
“Aren’t we running 30 minutes—15 out, 15 back?”
They said:
“No… 20 out, 10 back.”
And then… things started to change.
The pace began to build.
A Different Way to Think About Easy Runs
What’s interesting isn’t just that they ran slow.
It’s how they ran.
They were naturally building the run from very easy → steady → quicker by the end.
Not forcing it.
Just allowing the run to evolve.
This is often called a progression run.
What This May Be Training (Beyond Fitness)
There’s something deeper going on here than just physiology.
Over time, this kind of running seems to teach your system a pattern:
No matter how the run starts… there’s always another gear later.
So when race day comes, that shift into a faster gear can feel more familiar.
A Common Pattern Many Runners Settle Into
A lot of runners naturally fall into a steady rhythm:
- Heading out near their usual pace
- Locking into that effort
- Holding it for most of the run
There’s nothing wrong with that—it can be consistent and reliable.
At the same time, it may not invite the same range of gears that a gradual build can create.
Why This Matters for Coaches and Runners
Whether you’re coaching athletes locally or working with competitive runners anywhere, this is an interesting lever to explore.
Because closing speed doesn’t only come from fitness, mileage, or workouts.
It can also come from the patterns repeated day after day.
What Runners Often Notice When They Try This
- The early part of the run feels more relaxed
- The body opens up more as the run goes on
- The finish feels smoother, sometimes surprisingly quick
- There’s often a sense of flow instead of forcing the pace
Try This (If You’re Curious)
- Start slower than you think you need to
- Let the pace gradually build
- Finish feeling smooth and a bit quicker
No need to force anything.
Just notice what happens.
Watch the Full Explanation
Final Thought
Elite runners don’t just train hard.
They spend a lot of time practicing how to move through their gears.
And over time, that ability shows up when it matters most.
Ralph Havens PT IMTC
Beyond Limits Physical Therapy
Fairhaven, Bellingham
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