Archives for middle distance workouts

The 6-5-4-3-2 Workout in Middle Distance Training

During specific preparation and pre-competitive training periods there is a tremendous amount of work to be done to achieve future competitive season fitness for the middle distance runner.  These two blocks of time are also the most crucial for including a close monitoring of workload by the coach in regard to under-recovery challenges.  Middle distance…

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…

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…

The Four Critical Workouts of the Middle Distance Competition Period

The competition period is the last three weeks of the season for a middle distance runner.  This portion of the track microcycle is characterized by a moderately decreased training volume coupled with a sharp increase in training intensity.  In ordinary language it is the tapering period leading to a peak championship performance attempt. Rest is…

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