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Understanding the Competition Period in Middle Distance Training

In considering the unique construction of a middle distance training macrocyle, the first point should be the length of time available.  Ideally, it should be set up to be between fifteen and twenty weeks in duration.  Secondly, the macrocycle should be divided into two phases which are called preparation and competitive.  In essence, the first…

Protein for the Win – Protein Needs of Cross Country Athletes

Low fat, high carbohydrate, low calorie intake, carbohydrate cycling, vegetarian, vegan, junk food!  What else have coaches heard from their endurance athletes regarding nutrition?   Today we will focus on the importance of protein. In the last few decades cross country runners have increased their awareness in how nutrition affects performance, but with diet fads, advertising,…

600 Meter Repeat Workouts – Three Different Styles for Middle Distance Training

Prescribing 600 meter repeat workouts for middle distance runners is a staple in any program.  The training effects of this length of workout will tax the aerobic energy system, place huge demands on the anaerobic energy system, increase the cross-sectional diameter of Type 1 (slow twitch) muscle fibers, increase the cross-sectional diameter of Type 2…

Managing the Racing Schedule of the Middle Distance Athlete

Middle distance and distance racers cannot be effectively managed in the same manner as sprinters, jumpers and throwers are, despite rules that allow it.  Cross country coaches, for the most part, understand the many aspects of managing the racing schedule of distance runners: 1) race with a purpose, therefore schedule only enough competitions to address…

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