Is there a more “typical” track training session for a middle distance runner than a set of repeated 200 meter efforts? The answer is probably no but there are many different varieties of this workout and depending on where the athletes are in their track macrocycle, and there are more appropriate times than others for…
Archives for middle distance training
Anaerobic Speed Reserve for Distance Runners
The physiological concept of anaerobic speed reserve (ASR) is a relatively new concept to middle distance running. ASR is defined as the difference between an athlete’s absolute maximum velocity and their maximum aerobic speed (vVO2 max). The anaerobic/aerobic energy system contribution percentages for a sprint event of 400 meters or shorter is much different…
Planning the Middle Distance Pre-Competition Period
A properly schemed middle distance training macrocyle should be set up to be between fifteen and twenty weeks in length. For planning purposes the macrocycle is divided into two phases which are called preparation and competitive. In essence, the first half of the macrocycle focuses on preparation, while the second half focuses on competition. The…
Planning the General Preparation Period for Middle Distance Training
The first training segment of time is called the general preparation period, or just general prep for short. This stage sets the tone for the season. The middle distance training macrocyle is ideally set up to be between fifteen and twenty weeks in length. The greater the amount of overall time available, then the longer…
Periodizing Special Endurance 2 Workouts: Middle Distance
Periodizing Special Endurance 2 Sessions: Middle Distance Multilateral training done in planned balance is the general theme of modern middle distance training. Much has been learned over the past couple of decades about the value of concurrently training all five of the primary physical components to achieve a better runner. Sport scientists working with sizeable…
Middle Distance Training: Periodizing Special Endurance 1 Training Sessions
Much has been learned about speed and speed development over the last 20 years. Scientists working with coaches and sprinters have done a remarkable job of applying the scientific method to the physiology of speed in humans including biomechanics, muscle recruitment and energy systems. Many scientific papers with replicable results have been peer-reviewed, published,…
Calories as Energy Currency for Middle Distance Runners
The concept of calories in food is everywhere. Visit any bookstore and the section of the building that contains books on dieting and calories is among the largest you will find. It seems so simple: eat fewer calories then one uses each day and body weight will be lost. Consume more calories then is used…
Do This When Middle Distance Performance Plateaus
What exactly is a performance plateau in middle distance running? It is a temporary stagnation or slight decline in racing times or in key training markers. When a plateau becomes evident to a runner it can be very discomforting and may lead to a questioning of the training, over-reaction to the situation, and even panic. …
Speed Endurance (Middle Distance Training)
The middle distance events in track and field have a sizeable anaerobic energy system contribution when the distance is done to exhaustion. The percentage of anaerobic contribution varies from 50% in the 800 meters to 80% in the 1600 meters. Because the energy contribution is so extensive, many training sessions need to be implemented during…
Coaches Purpose Statement
Educational policies in America are rife with contradictions and ironies that make it almost impossible to have a personal coaching philosophy that one can feel comfortable with. On one hand, school administration directs that a teacher be transactional in the classroom in regard to student learning. What matters to the administration is the students standardized…
Performance Diagnostics
Middle distance coaches should be constantly analyzing the race day performances of runners in their training group for both good tactics and physiological strengths and weaknesses. Ultimately, racing performance will improve more dramatically by developing and improving physiological weaknesses rather than improving already developed strengths. Both the aerobic energy system and the anaerobic energy…
Goal Setting for Middle Distance Runners
Humans are the only animal species known to set goals. The process of establishing goals is higher order of thinking based on motivation, self-image, and an intrinsic reward process that no other animal species comes close to. Humans are certainly not the strongest or fastest animal species on Earth but their understanding of cause and…