How To Run a Successful In-Person or Virtual New Balance 5th Avenue Mile
This article is by
Steve Mura, NYRR’s Lead for Runner Training and Education.
The
New Balance 5th Avenue Mile is a unique race. Once a year, Fifth Avenue from East 80th Street to East 60th Street is closed to traffic and runners take flight, aiming to see how fast they can cover the one-mile distance.
If you’ve been training, all that’s left is to put on the finishing touches. Let’s review the course and discuss a few tips for running the race to the best of your ability, so you come out happy with your finish time.
For those training for the Virtual New Balance 5th Avenue Mile, we've got some tips for you as well!
Be Ready!
The New Balance 5th Avenue Mile has multiple start times throughout the day. Check the schedule of events, course map, and other logistics on the race page.
Give yourself enough time before your heat to check a bag (if needed) and warm up, as the mile distance doesn’t provide an in-race warm-up the way a longer race does. With a good warm-up, you’ll feel physically and mentally ready when your heat begins.
Do some dynamic stretching such as high knees, butt-kicks, leg swings, and strides sometime during the 30 minutes or so before your heat. Get your mind in race mode by focusing on your goals, the course, and the finish line.
Navigate the Course
Running the New Balance 5th Avenue Mile is not like running a mile on the track. The course is not flat; rather, you’ll encounter small rolling hills that you might not even notice in a longer race. With only 1,600 meters, you’ll feel them, and you'll need to pace yourself to handle them.
Below, we break down the course into four quarter-miles. On race day, you’ll see quarter-mile markers along the course.
First Quarter-Mile: Use the first quarter to start slowly and find your pace and space to run freely. Resist the urge to get swept along too quickly, as the first quarter is slightly downhill. Hold back, be smart, and you will be rewarded.
Second Quarter-Mile: In the second quarter, you’ll encounter your only real climb. While small, it is noticeable, and those who went out too fast will have a hard time here. Keep your effort steady; your pace may slow, and that is okay. You still have a half-mile left.
Third Quarter-Mile: If you held back early on, letting other runners pass you, then you should feel comfortable in the third quarter and can cruise the gentle downhill. The finish line may look close, tempting you to start your final kick here. Hold back—for now.
Fourth Quarter-Mile: The final quarter of the race is flat. You should increase your effort until you are running as hard as you can (RPE 10 out of 10) as you approach the finish. This final quarter is the reason you held back earlier. You will be able to pass many runners in this quarter, giving you a strong finish. Dig deep, focus on the finish line, and give it your all.
Virtual New Balance 5th Avenue Mile Tips
Choose Your Own Course: The beauty of a virtual race is that you get to pick the location based on your preferences. Do you enjoy a looped course or a point-to-point route? Rolling hills for variety, or something pancake-flat so you can find a rhythm? Do you want a quiet area with no distractions, or do you prefer a bit of buzz? Avoid high-traffic areas that could result in frequent stops, but in general, what’s kept you happy on your training runs will probably keep you happy on race day.
Spectators and Soundtrack: If you like support, invite friends and family to cheer you on as you run the Virtual New Balance 5th Avenue Mile. If you think an audience will be an unwelcome distraction, you might want a high-energy soundtrack instead, such as a pump-up song or an inspirational podcast. Find your perfect audio and cue it up for race day.
Your Big Finish—and Beyond
As you cross your finish line, either at the in-person on Fifth Avenue or virtually anywhere in the world, be proud of your accomplishment. The mile is a challenging race distance, and there's always room for improvement.
Recover with some fluids and fuel, then walk around or jog a bit—this will help prevent stiffness later. You can run a few easy cool-down miles if you wish.
If you are at the in-person race, you can hang out to watch the professional men and women’s races—there’s always great competition on tap.
Check out live coverage of the New Balance 5th Avenue Mile on race day, Sunday, September 7! Two ways to watch:
WABC-TV Channel 7 in the New York Tri-State area (12:00–1:00 p.m. ET)
ESPN+ streaming nationwide (coverage begins at 12:00 p.m. ET)
Coverage includes features, interviews, and uninterrupted live commentary of the professional heats.