On the first day of track practice, a ninth-grader named Ryan, shows up to join the team. Ryan wants to be a middle distance runner, maybe run the mile for his school. Ryan admits to having not run much in his life, but he wants to start today. The middle distance coach sends Ryan out…
Archives for 3200 meter
When to De-emphasize VO2 max Training in Cross Country
Since the early days of exercise science testing and experimentation, it has been accepted that aerobic power development is one of four training domains used in preparing distance runners. Consider the combined energy zone events of the 800 meters through the 10,000 meters; including both short and long cross country competitions. Improvement in the anaerobic…
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…
Aerobic Power Primer
All of the standard distance races including cross country are combined zone races. Combined zone means that energy needed for muscular contractions at race pace is derived from both the aerobic and anaerobic energy systems in combination. Improvement in both the capacity and efficiency of these independent energy systems, and how they work in tandem,…