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…
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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…
Designing Tempo and Lactate Threshold Work Sessions for the Middle Distance Athlete
Unless a runner is on a very long run or exposed to considerable ambient heat in a training session, most fatigue can be traced to the effects of acidosis, i.e. hydrogen ion+ produced deterioration of performance. Many examples of acidosis are obvious, such as watching a runner trying to complete a set of eight fast…
Utilize ‘Check Your Gauges’ Cues to Positively Influence the Cross Country Runner During the Race
Attending a cross country running meet is an exciting experience. Parents, siblings, teammates, friends, and fans are screaming and cheering nonstop as the runners go past them. Cross country meets are also a place of work for the coaches whose teams are participating. A race is a test for both athlete and coach as to…
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…
The 3 Most Important “Fuels” For Successful Distance Running
The ability of skeletal muscle to re-synthesize adenosine triphosphate (ATP) during exercise and recovery after exercise ultimately depends on the diet of the cross country runner. Today we will focus on the 3 most important “fuels” for successful distance running. Fat and carbohydrate (CHO) provide the majority of the metabolic fuel for ATP re-synthesis, with…
Growth and Development Issues in Distance Runners
Most cross country coaches’ work with athletes that have not yet reached absolute physical maturity and awareness of growth and development issues in their distance runners. Many of these same coaches have teams with both boys and girls on them, which raises the concern of different rates of development. Even coaches that have a program…
Symptoms, Causes, and Treatment of Running Injuries in the Middle Distance Athlete
Running injuries of the leg and lower back are the most common types of acute or chronic ailments found in distance runners. Aches and pains are common in runners training in excess of 15 miles per week, but these transition to injuries when the ailment is severe enough to reduce the number of miles run…
Proper Posture in Distance Running
When trying to make cross country runners faster there are no more important variables than proper posture and the characteristics of foot contact on each stride cycle. Foot contact times vary with pace in running. Slow paces show longer foot contact patterns, and increases in velocity show consistent decreases in contact times (Figure 1). …
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…
The Four Stages of Team Development
The start of a cross country (or track and field) season brings plenty of excitement for both athletes and coaches. The anticipation of all of the adventures that are about to occur is what makes activities such as this so much fun. Even teams that practice all summer seem to shift their level of anticipation…
Breaking Down the Mile Race
The 1500 meter race is considered one of the most exciting cornerstone events in any major track and field meet by athletes, coaches, and spectators alike. The race is characterized by a breath-taking early pace, plenty of competitive surging, a wicked critical zone, and a need to maintain bio-mechanical efficiency over every meter of the…