This post was provided by Complete Track and Field

By Boo Schexnayder

One of the greatest dilemmas facing any track and field coach is what to do when the weather is bad and you have no legitimate indoor track facility in which to train. I get asked the question all the time, and often it seems I am expected to offer a perfect solution. The fact of the matter is that this is a compromised situation, and you can’t operate at top efficiency when forced to be training in the hallways or gyms. Yet, there are ways to improvise and make significant progress.

The Musts

When facing a bad weather/limited facility situation (when you’re training in the hallways) you can be successful…in fact, you can be very successful. But there are two absolute musts.

1. Clearly View Your Goals. It is critical that you have a very well organized list of athletic abilities and qualities that you want to train, and that you have a firm understanding of what each entails. This knowledge is prerequisite to creativity. Far too many indoor workouts become busy work, as opposed to purposeful training, because the coach’s goals for the session are not well defined. Go into each session with a purpose, the same purpose you would have if it were 80 degrees and sunny outside. Only the activities of the session differ, not the session’s purpose.
2. Have A Can-Do Attitude. It’s easy to punt on first down when you see piles of snow outside that won’t be gone until April. Great coaches are grinders. Use creativity to find ways to do things, rather than finding excuses not to.

Problem Areas

Usually it’s not too difficult to find places to do warmup activities, plyometrics, or strength training. However, run training and technical training require space, and are the most difficult forms of training to accomplish when weather is poor. We will center most of our discussion on these.

Safety

Cramped quarters increase the risk of collision and injury. When designing indoor, modified workouts, consider not only where athletes will run and train, but also the return path after the exercise’s completion. Schools with square or rectangular hallway patterns are convenient for this reason, athletes can continue around the hallway’s perimeter to get back in line for the next repetition. Always think in terms of a loop. When running indoors, make sure to leave room for deceleration. Most shin splints result not from the harder surfaces, but from the more abrupt stopping. Also, arm and hand injuries are likely if athletes must place their hands on the walls to help themselves to stop. It’s better to run a meter or two less, leaving a few more room for deceleration, to keep things safe.

Flexible Microcycles

If the possibility exists that weather might be mild enough to get outside, observe some flexibility when planning your weekly training. Design them with an eye on the weather forecast, ready to jump outside when the opportunity presents itself. Keep in mind that even then, colder weather results in hardened track surfaces and caution must still be taken.

Warming Up

Seldom should the warmup be a problem in these situations. A warmup jog need not be a warmup jog. In fact, combinations of forward running, backward running, and side shuffling are more productive and can be adapted to any venue. Typically a place can be found to stretch and do dynamic flexibility work. Sprint drills can be done in halls or gyms. I know many coaches who keep 6-8 hurdles in their classrooms, so that they can easily be brought into the hallways after class hours to do hurdle mobility and hurdle drills.

Acceleration Development

Training acceleration can be a challenge in modified indoor situations. Ideally, acceleration work takes the form of sprint or resisted efforts of 10-30 meters. While 30 meter sprints are tough in most hallway situations, the shorter stuff can be done in hallways or gyms. Then, supplement this with other related activities to enhance the training effect. Stair running is technically very similar to resisted accelerations. Skip every other step to produce a slight forward lean and a more forceful, extended pushoff. Lunge jumps activate practically the same muscle fibers and employ the same firing patterns as accelerations, and are another good supplementary tool. Stepup jumps are great as well. If you are in a gym, you can train a bunch of athletes at once on the first step of the gym bleachers. Indoor blocks are also available for technical rehearsal of the block start.

For example, once I set up an acceleration circuit where athletes sprinted up a staircase to the second floor, then sprinted down the hall (about 15m with 5 meters to decelerate), went down a different staircase, then sprinted back across to the original staircase. Everybody finished with a few sets of lunge jumps.

Speed Development

True speed development requires space… athletes must be brought to top velocity for a second or two, so normally 50-60 meters are needed, along with place to decelerate. This is seldom available in these compromised situations. However, dissecting speed performance can enable the coach to train many of the elements of speed, making considerable progress so that improvements occur much more quickly when you are finally able to get outside.

Coaching Resource: Complete Speed Training 3

First of all, the positions of maximal velocity sprinting must be taught. These can be done using sprint drills or shorter technical runs. One of my favorite ways to teach these positions and postures is using stair running. Since maximal velocity sprinting involves vertical postures and pushing, have the athletes hit every step (as opposed to every other step when training acceleration). Quick, vertical force application is the hallmark of maximal velocity sprinting. For this reason, vertical jumps with short contact times such as pogo jumps, vertical bounds, or hurdle hops should be part of a speed development unit.

When speed development work is done outside in a traditional manner, the recoveries are fairly long (3-5 minutes). These long recoveries can work in your favor. I have often had athletes warm up inside, bundle up, then go outside to do a 60 or a 90 meter sprint-float-sprint effort. After the run, they immediately return inside and resume light warmup exercises, before exiting again for the next effort.

Speed Endurance.

True speed endurance work requires space… athletes must be brought to top velocity for several seconds, so normally 80-100 meters are needed, along with place to decelerate. While certain components of speed endurance cannot be adequately addressed in tight spaces, many can.

The best way to approach speed endurance work in compromised settings is to use broken runs. For example, if the ideal outdoor workout would be 120’s with 6-8 minutes of rest, indoors you can have the athlete run four 30’s with practically no rest in between. Then allow the 6-8 minutes of rest, before resuming the next broken-up 120. This can be done in a down-and–back format, or around the perimeter of a rectangular hallway. Speed endurance sessions can be enhanced using the same vertical jumping exercises as used in speed development. Also, indoor warmups can be mixed with outdoor runs as previously mentioned.

Endurance Development

The hard surfaces and pounding typically associated with improvised indoor training mean that it will be very difficult to achieve high volumes of run or jump training. For this reason, the run and jump training you do must be of high value. It’s a waste to do tons of longer running for endurance purposes, nor is it wise to do extended hops and bounds in such tough training conditions. Save as much of your weekly running and jumping volumes for speed and high quality work, keeping your run and jump training short and sweet. Accomplish your endurance goals using circuit training.

To do this, combine general strength (bodyweight) exercises into circuits with are tough enough to challenge the athlete’s fitness levels. By carefully selecting the work and rest time increments, you can create a situation that is very challenging. Very short sprints can be mixed into enhance the fitness effect.

One of my favorite such circuits is a scramble circuit. I’ll line up the athletes on the baseline of a basketball court. I’ll have them do some general strength exercise. Then, after 20 seconds or so, I’ll shout out “sprint!” and they immediately and quickly scramble to their feet and sprint to the opposite baseline, then reset for the next (different) exercise. I allow 40 seconds from the sprint command, to the start of the next exercise, and a circuit consists of 12 exercise-sprint combinations. You can use the same premise with simple jump exercises.

This circuit typically has them begging for running workouts… the moral is that a creative coach can develop fitness using circuits, thus reducing the run and jump related pounding on the body and limiting chances of injury.

Preventing Lower Leg Syndromes

The key to surviving hallway run training is keeping the work intense but of low volumes, and maintaining flexibility and mobility in the feet. The feet act as the body’s shock absorbers, and repeated pounding on hard surfaces reduces their pliability and shock absorbing ability.

Finish each session with barefoot exercises like heel walks, toe walks, and walks on the sides of the feet. I like to use several foot mobility exercises that I stole from ballet and dance teachers. Self-massage can also be used at the completion of the session to maintain softness and pliability in the feet.

Technical Training – Hurdles

There are a myriad of hurdle drills that can be adapted to modified indoor training to assist athletes in developing familiarity with the movements of hurdling. Our tougher challenge comes from the necessity to train hurdles in a competition specific way. When using hallways and gyms, the challenge is more often scheduling and safety than accomplishing the hurdling itself.

I have often accomplished sprint hurdle workouts over one and two hurdles in these situations, but traffic control around the venue is a must. Scissor style hurdles are a must as well, since they fall apart upon impact and are much less likely to produce a fall.

Technical Training – Jumps

There are many exercises and drills that jumpers can use in limited spaces to address the fundamentals of preparation, takeoff, and even flight. While actual event specific practice might be impossible to accomplish, typically these exercise are actually more appropriate to early season training anyway, and frankly are underused in many jumps training programs.

Power skipping, gallops over very low hurdles, and repetitive takeoffs present the chance to train nearly all aspects of horizontal jump technique. These, combined with curve running, form a very adequate high jump preparation program.

The same exercises done with a medicine ball held overhead become pole vault specific. Combining these with jogging plants (pole top sliding on the floor) and spotted takeoffs against a gym wall form a nice preparation program what lessens the time needed to get the athletes vault-ready.

Coaching Resource: Boo Schexnayder’s Jumps Training

Technical Training – Throws

Modified Implements are the answer when considering adapting throw-specific training to such circumstances. None of the following would cause damage or danger if thrown against a gym wall. Medicine balls are excellent to train the shot put, and can even be placed inside a towel to train hammer, weight, or even discus movements. Cones are great way to train the discus and javelin. The no-bounce version of lacrosse balls can be used for javelin training as well. There are a number of specific commercial implements available as well for each throwing event.

This article was provided by Complete Track and Field

By Scott Christensen

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 coaches have many competitions to fit into the track & field meet schedule beyond the work sessions at this time as well.  Considering this, today we will discuss the value of using the 6-5-4-3-2 workout in middle distance training.

One of the least desirable approaches is to do too many work sessions that require 48 to 72 hours to recover from.  With so many training things to do, and so many meets to compete in, recovery sometimes takes a backseat.  This is a recipe for danger.  For this reason, a longer microcycle is so desirable for middle distance training, as it allows time for everything to be done before the workouts began repeating themselves in the next microcycle.

Workouts that build the highest lactate levels, or keep the system under a higher than threshold acidosis level for a long time, require the most time to recover from.  For that reason, the workout that is prescribed better pack some punch to deliver the stimulus needed for adaptation as the athlete recovers during this time of the year.  Middle distance coaches constantly seek these workouts.

Some of the most stressful work sessions for middle distance runners are those that cross between Special Endurance 1 and Special Endurance 2 workout types.  While this hybrid style of work is not recommended for runners in the novice training group, those runners in the emerging and experienced groups will find great adaptation if done at least 20 days out from the most significant competitions.  Milers and 800 meter runners with training ages of more than two years will find the double-variable aspect of the following demanding workout to be especially effective if done in the portions of the macrocycle that characterize high levels of work.

This hybrid workout is called the 6-5-4-3-2 work session because the demanding aspect of the unit are run at those distances – 600 meters, 500 meters, 400 meters, 300 meters and 200 meters.  The athletes go through the cycle twice per session for a total volume of 4000 meters of fast running for the day.  Combined with 4000 meters of slower, recovery-style jogging, makes a total for the day to be 8000 meters for this work unit.  Adding in a 5000 meter warm-up and a 3000 meter cool down makes a grand total of 16,000 meters for the entire training session, or about 10 miles.

This workout is called a double-variable training unit because there are two aspects of the session to consider, emphasize, time, and include in the athletes’ profile.  The first design aspect are the times prescribed and run by each athlete in the various repetitions of work.  Because the prescribed work is anaerobic in nature, the prescribed times need to be based on their individual anaerobic capacity.

For example, let’s set up a workout for a miler that owns a current date 55 second 400 meter time.  In data that can be used for this workout, that pace is the same as 0.13 seconds/meter.  The athlete cannot run 600 meters at 400 meter pace of course, nor can they sustain anything near date pace 400 meters for much of the total workout.  So, let’s have this athlete run at 80% of their 400 pace or 0.16 seconds/meter which will be the pace for all the various repetitions of this specific workout (about 64 sec pace).  These are known as intensive intervals because of the percentage they are run at.  The math, using the aforementioned 0.16 seconds/meter would be: 600 meters = 1:36, 500 meters = 81 seconds, 400 meters = 64 seconds, 300 meters = 49 seconds, and 200 meters = 32 seconds.

Like any prescribed interval work this session is nothing without the recovery period necessary to achieve these times as the unit unfolds.    For the first time doing this workout in each macrocycle, rather than set a timed recovery interval, have the athlete use a slow jog equal to the just completed repetition distance (i.e. run 600 meters hard then jog 600 meters, run 500 hard meters then jog 500 meters and so on).  Have the jog recovery a sensible pace and not what looks like a fast walk.  Once the athlete has progressed through the ladder once, have them start again on the second half of the ladder.  This would be another 600 meter (following the recovery from the 200 meter effort) and then just finish repeating the descending distances and the recovery jogs.

The coach should monitor each of the ten fast efforts from both portions of the ladder and compare with the prescribed goal paces that were set beforehand, and also from previous data accumulated from this workout in the athlete profile.  How well the athlete handles each of the ten segments is the first statistical variable of this workout.

The second variable for the coach to analyze is the total time used for the entire workout – start to finish.  For this data, use a second watch and start it when the runner begins the first 600 meters, keep it running throughout, and then stop the watch after the final 200 meter jog recovery.  The goal is to get a little faster total time each time the workout is done.  Some of this time will be from a slightly faster hard effort pace as the runner gains fitness, but most of the time improvement will come from faster jog recoveries while still maintaining target goal pace.

* Additional Teaching Resource:  The Training Model for High School Middle Distance

For example, the first time it is done by a good middle distance runner in the spring, the entire work unit may take 42 minutes start to finish.  The next month it may be down to 40:30 and so on.  By the end of the runner’s career it may be down to 37 minutes for the entire 8000 meters.  Doing it in less time, while still maintaining pace, is an important aspect of this workout.

Finding new workouts for middle distance runners is difficult.  Not only must the workout be specific to the event, but also individualized to the athlete.  The 6-5-4-3-2 workout satisfies both requirements.

This post provided by Complete Track and Field

By Scott Christensen

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 from an endurance event of 800 meters or longer. The difference largely determines the success a specialized athlete may have at various events above or below the lactate threshold (LT). The importance behind the ASR model is simply that faster top-end velocity precedes faster sub-maximal aerobic speed.

Elite sprinters achieve racing speeds that are twice as fast as elite milers, but elite marathoners race only moderately slower than milers (Figure 1). The disparity lies in the metabolic power available from the anaerobic sources in these faster athletes. Knowledge of the top-end velocity and the maximum aerobic speed can thus aid in predicting and analyzing performance at any event duration between three seconds and four minutes with the use of the ASR model.

Speed is the name of the game in just about every aspect of athletics and this includes middle distance and distance running. Many endurance coaches spend far too much training effort extending the workout distance by which a middle distance athlete can comfortably run at the expense of how fast the runner is at absolute maximum velocity. Middle distance events do have a higher aerobic energy system contribution than anaerobic energy contribution, but there has to be a balance of training that addresses both physiological domains.

* Coaching Resource: The Mile: Successful Coaching Strategies

The ASR training model stresses the importance of improving absolute maximum velocity in improving the overall performance of middle distance racing efforts. Put simply, the research suggests that if maximum 30 meter time measurably improves, then performance will predictably improve in both the 800 meters and 1500 meters. Many studies suggest that improvement in 30 meter time actually extends all the way out to predictable 10 kilometer time improvement as well.

The most effective way of improving absolute maximum velocity is to do work sessions of both alactic 30 meter fly work and speed endurance work that is slightly longer.

Work sessions of 30 meter flys done on the track should include enough of both volume and recovery time to stimulate adaptation in a middle distance runner. Eight to ten fly repeats, with three to four minutes between, should be good enough. It is important to have this vast amount of recovery time to ensure that the workout stays alactic in nature. (Fly work simply means to have both an acceleration and deceleration zone so that 30 meters is done at maximum velocity.)

Speed endurance sessions are near maximal work done between 60-150 meters in length. A workout of five times 100 meters with five to six minutes recovery time between should be sufficient. Doing these on the fly is not necessary, but timing them is. These are not strides done at the end of practice. This is very fast work done at the start of practice after a sufficient warm-up.

Alactic work should be done in every middle distance microcyle whether in-season or during winter and summer general preparation. Speed endurance is found in every microcycle of both the specific preparation and pre-competition periods.

The ASR training model predicts that as maximum absolute speed improves in a measureable way (meters/second), then sub-maximal speed will improve at nearly the same corresponding percentage (Figure 2).

The middle distance runner who covers the most meters per second on average over the entire race will win. Yes, this involves aerobic development, especially as the runner gets deeper into the race as they are trying to maintain their velocity, but it also is heavily dependent on the anaerobic energy concept of just getting maximally faster.

Coach Christensen offers several great coaching tools. His Training Model for High School Middle Distance is a great one. Just click the link to learn more. This course provides you with every 800m-1600m  workout for the entire season.