Archives for scott christensen

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…

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…

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).  …

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