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The following is a listing of all posts in the category of Middle Distance for our site.

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Anaerobic Speed Reserve for Middle Distance Runners

April 16, 2018 by

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.


Filed Under: Middle Distance

Distance Coaching: Workout Fundamentals

March 5, 2018 by

This post was provided by Complete Track and Field, a tremendous resource for track and field coaches.

By Scott Christensen

Training distance runners is similar to other rewarding endeavors in life in that it seems rather daunting to begin with, and then stays challenging throughout.  The athletes themselves are in most cases strongly self-motivated, task-oriented, and inquisitive, while the training is based on scientific principles.  If the coach is not a strong people-person and well-schooled in science, the learning curve can be steep.  Important in this process are the workout planning fundamentals.

For these reasons a good distance coach cannot be just a good distance runner themselves, but more importantly a person eager to learn and apply scientific theory to the development of interesting, effective, and sequential training workouts and schemes.

All mainstream distance races from the 800 meters to the 10,000 meters are characterized by having a comfort zone component and a critical zone component to them.  The former is approximately the first three-fourths of the race and the latter is usually the last one-fourth of the distance.

The comfort zone is mainly aerobic in nature and is influenced heavily by the runners’ individual ability to handle and utilize oxygen from the moment these once atmospheric molecules leave in the blood from the heart, until they are actually used during aerobic respiration in the mitochondria of the muscle cells.

The critical zone is mainly anaerobic in nature and is influenced heavily by the runners’ individual ability to tolerate increasing levels of both hydrogen and lactate ion build-up in the blood and inter-cellular fluids of the body.  Both the comfort zone and critical zone must be trained to their fullest extent if a distance runner is to be successful.

The aerobic energy system is most effectively trained with continuous run workouts that are paced at velocities slower than race pace, but with a distance that is longer than the race.  These are the typical workouts that all distance coaches prescribe for their endurance athletes.  For example, 800 meter runners need 4-5 miles of continuous running, milers need 6-7 miles, and two-milers and five kilometer runners need 8-10 miles of frequent continuous distance to be considered skillful.

However, a runner cannot start with theses distance in training.  The coach needs to bring increasing distance along slowly.  The benchmark starting point is usually three miles of continuous effort at the start of a season.  How quickly a runner can get consistent at the mentioned continuous efforts for the desired racing distance depends on the strengths, weaknesses, and experience of each person.

Aerobic energy system training also varies by velocity as long as it remains slower than race distance pace.  Long and short easy runs make up much of aerobic training.  Runs are considered easy if the athlete can maintain a conversation during the effort and they seem to recover in 24 hours.

Occasionally, it benefits the endurance athlete to run a distance workout faster than easy.  These workouts vary from aerobic power (VO2 Max) training sessions to tempo run sessions.

 

The former are workouts paced around the athlete’s current maximal two-mile pace and are usually done interval style, while the latter is a more powerful continuous effort than the long, easy runs.

An example of an aerobic power training session might be four repeat miles done at the athletes current two mile pace (ex. 10:00 two mile = 5:00 mile pace) with the rest interval about the same as the work time.

An example of a tempo workout might be 25 minutes of continuous running at about their pace for an estimated all-out 8-9 mile effort.

Both the aerobic power workout and the tempo run require a 48 hour recovery before a hard aerobic effort can be repeated.

What would be done the next day?  Perhaps, a short easy run, or some hill repeats, or perhaps something hard but short on the track with extensive recovery between work bouts would all be good choices.

The anaerobic energy system is most effectively trained with interval or repetition run workouts that are paced at velocities faster than race pace, but with a work distance that is shorter than the race.  In many cases the total work distance for the day adds up to about the race distance, but with the many breaks between work bouts the athlete is able to run fast for all of the efforts.  These workouts are introduced early in the season but do not become a frequent component of the weekly scheme until the athlete is about eight weeks from their championship race.

 

* Training Resource: Peaking Workouts for Cross Country Runners

 

Early in the season the ratio of aerobic to anaerobic workout days should be about 5 to 1.  Six weeks away from the championship race it is 4 to 1, and in the two weeks leading up to the big race the ratio is 2 to 1 aerobic to anaerobic based days.

There are two general types of anaerobic workouts:

1). the workout pace remains constant throughout the training session or,

2). the workout pace deteriorates throughout the session.

Generally, the season is divided into thirds with the first third following point 2, and then the middle third following point 1, and then the last third back to point 2 again.

Ultimately, it is the coach that causes all of this to happen for that is the person that controls the rest interval between work bouts within a session.  With that in mind, during the first third of the season the rest should get longer within the workout to maintain velocity, during the middle third of the season the rest is held the same to cause the velocity to deteriorate as handling fatigue is the focus, and in the last third of the season the rest remains the same, but it is longer with fewer bouts of running within the session to keep the work very intense.

An examples of anaerobic work that might be done early in the season might be five repeats of 400 meters done about five seconds faster than estimated current one mile race pace, with interval rest gradually getting longer to maintain this pace (ex. 3 minutes extending to 4:30).  Or, it might be seven times 200 meters at ¼ of their estimated current 800 meter time with gradually increasing rest to maintain that pace.

Examples of mid-season anaerobic work might be eight times 400 meters holding steady at three minutes rest between bouts of work.  Velocity of the work might be four seconds faster than estimated current day one mile race pace.  Or, it might be two sets of three times (six total) 300 meters with two minutes rest between repetitions and four minutes between the two sets.  Velocity might be two seconds slower than estimated current 800 meter pace.

Examples of late-season anaerobic work might be three times 500 meters with eight minutes rest between work bouts basically going as fast as one can.  Or, it might be two times 600 meters with 12 minutes rest between work bouts with the velocity done as fast as one can.

 

* Coaching Resource: Training Model for High School Cross Country

 

Developmental improvements in both the comfort zone and critical zone must be the focus of all distance running training schemes.  In some cases much of the aerobic development can be done in the off-season by a dedicated runner or the whole distance squad.  That really frees time up to work unhurriedly into the anaerobic development of the runner which should be done under the coaches’ direction.

Here are couple of great resources. Click below for more information

Training Model for HS Middle Distance

Get Every 800m-1600m Workout For The Entire High School Season

 

 

 

 

 

 

 

CTFC for the Endurance Events

How To Develop Event Specific Endurance For 800m-5000m Runners


Filed Under: Cross Country, Distance, Middle Distance

Middle Distance: Speed Endurance

February 17, 2018 by

Speed Endurance training sessions  are just a bit slower than maximum speed efforts. Training sessions that target Speed Endurance stimulate the body’s energy and muscular systems to carry a very fast velocity to near exhaustion. Learn more about Speed Endurance training in this post.

The following post is provided by Complete Track and Field

By Scott Christensen

Coach Christensen has over 30 years experience as Head Coach at Stillwater HS, Minnesota. He is four year Lead Instructor in Endurance for the US Track & Field and Cross Country Coaches Associtation (USTFCCCA).  Four Stillwater alumni have broken 4:00 in the Mile since 2003. He was the  USA World Cross Country Team Leader (2003 & 2008) and in 1997  he coached the High School National Champions.

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 the track and field macrocycle to properly train and develop the mechanics and pathways of the system.

In sprinting terminology, maximum effort is tied to maximum speed. Many studies have shown that maximum speed in an athlete can only be maintained for 60-80 meters before fatigue deteriorates performance. There is considerable benefit in year-round, balanced, multi-lateral training where all runners, including middle-distance athletes, never get far from continued development of the primary training component of maximum speed. As maximum speed gets faster in an athlete, so do the anaerobic components which facilitate that energy delivery process.

Coaching Resource: Speed Development for Distance Runners

Since maximum speed can only be maintained for 60-80 meters, it is realistic to conclude that all standard track races, including middle distance races, are run at sub-maximum speed if done to exhaustion. While it has been shown that frequent training stimuli of maximum speed work makes all runners “faster”, it has also been shown that frequent training at a fractionalization of maximum speed values improves sub-maximum performance. Training theory states that he faster the race, the greater the need for sub-maximum training stimuli closer to the maximum speed ability of the runner.

 

Middle distance racing is done at a sub-maximum speed. Logically, middle distance racing pace is just a bit slower then the pace sprinters use to complete a 400 meter effort. Because of the pace demands of a middle distance race, training theory calls for frequent work sessions that are at a high fractionalization of maximum speed (Table 1). Work done at the listed efforts provides the stimulus for development of the metabolic and muscular pathways needed to maintain a fast middle distance race pace. It is suggested that each of the three fractionalized modalities be part of a twelve day training microcyle during the specific preparation and pre-competition periods of the track macrocycle.

Special Endurance 1 and Special Endurance 2 training sessions are commonly done by middle distance runners during the track microcycle. The most often done work being interval-style repeats of 200 meters and 400 meters. Frequently, coaches wait too long to implement them into the training scheme. The time-frame for complete development of the anaerobic energy system is 10-12 weeks, so a coach cannot wait too long to bring this type of work to the runners.

Related Article: Do Not Neglect Speed and Speed Endurance Workouts 

The anaerobic training modality not often seen in middle distance training programs is called Speed Endurance. These are training sessions that are just a bit slower than maximum speed efforts. Training sessions that target Speed Endurance stimulate the body’s energy and muscular systems to carry a very fast velocity to near exhaustion. This type of work is among the most technical efforts that a middle distance runner can do, so it is the role of the coach to mark the track (or grass course) so that elapsed time can be aligned with the exact distance in setting up and evaluating the work. As in all anaerobic work, the coach plays the key role of regulating intensity of effort. This is done by regulating the level of recovery between bouts of work. Speed Endurance work requires relatively long recovery intervals.

Training Model for HS Middle Distance

Get Every 800m-1600m Workout For The Entire High School Season

Click Here to learn more

 

 

 

 

Training Modality                                                Extent/Intensity                                                  Volume/Rest

Speed Endurance 60 meters to 150 meters @ 97% max effort [Example] 2 sets of 4 reps of 120 meters. 6 minutes rest between.
Special Endurance 1 150 meters to 300 meters @ 95% max effort [Example] 2 sets of 3 reps of 200 meters. 4 minutes rest between.
Special Endurance 2 300 meters to 600 meters @ 92% max effort [Example] 1 set of 4 reps of 500 meters. 3 ½ minutes rest between.

Table 1. Work sessions that target the anaerobic energy system.

The correct implementation of a Speed Endurance training session is as follows.

  • Target: Anaerobic Capacity
  • Intensity: 97% of max speed m/s value or about 103% of 400 pace
  • Total Session Volume: 300-1000 meters
  • Rest: 6 minutes between each rep
  • Work Duration: 60-150 meters

A Speed Endurance workout session is as follows:

With a measuring wheel and can of spray paint, mark a dot on the track exactly 150 meters from the finish line.

  • 2 mile very active warm-up. Strides. Basically, race day preparation.
  • Extent of work is 4 * 150 meters on the track at max effort. Use a starting device.
  • Rest is 6 minutes between.
  • Time goal is their date pace 400 meter time multiplied by .35.
  • 3 mile easy run @AT.

Another example of a Speed Endurance session:

Be very careful with this workout. It is more than just strides because it is done as the first unit in the session.

  • Very light static stretch followed by 2 mile active warm-up. Then 1 mile of additional mixed intensive striding and jogging.
  • 7 x 140 meters fast on grass. Use a starting device for an exact start and good acceleration from a crouch. 6 min rest between.
  • 2 mile gentle cool down

Speed Development for Distance Runners

Learn Why Speed Development Workouts Are Critical to the Success of Distance Runners

Click Here to learn more

 


Filed Under: Middle Distance

Race Plan for the 800 Meters

January 30, 2018 by

Many highly successful coaches have argued that the middle distance events are the most difficult to prepare athletes for.

They may be right. Here are some tips for putting together a 800 meter race plan.

In the video clip below Scott Christensen, a highly successful middle distance and distance coach. Below are just a few of his credentials/accoplishments:

  • 14 year USATF Level II Lead Instructor (Endurance Events)
  • Five different Minnesota State Champions in the 800 and 1600 since 1996.
  • Four Stillwater alumni have broken 4:00 in the mile since 2003
  • 6 Time Minnesota State Coach of the Year (Track & Cross Country)
  • 1997 National High School Boys Cross Country Champions
  • Co-Wrote 4 Teaching Publications for USATF Coaching Education
  • Given over 45 invited coaching presentations at National Coaching Education clinics and seminars

This clip, while a little long has some good information and is worth watching.

If you are interested, I have included the link to the his complete middle distance training program available through Complete Track and Field ( he mentions this in the clip) Just click the link below:

Training Model for the High School Middle Distance (800-1600).

The YouTube video below has audio, so please make sure that your sound is turned up.

Click the arrow to play the video.

In this, video Coach Christensen discusses some unique characteristics of the 800 meter. He states that the 800 meter is (based on research) 50% aerobic and 50% anaerobic and that it requires an expenditure of only 90 calories (approximately 3/4 of a banana). You simply have to decide when and where to use them in the race.

He also discusses the 3 type of runners that can be successful in this event. He states that the top runners usually run the first 400 2-3 seconds faster than the second and gives you a easy formula for determining your splits to reach your target time. These splits are important as they will help to develop you race plan.

Coach Christensen divides the race into 7 zones and provides items to consider and strategies for each zone.

  1. The first 5 steps
  2. The cut mark
  3. Cut mark to 200 meters
  4. 200 meters- 400 meters
  5. 400 meters-600 meters
  6. Last curve
  7. Last 90 meters

Filed Under: Middle Distance

400 Meter Training: Pace Calculator

December 20, 2017 by

How do you train your 400 meter athletes. What times do you use for intervals? Here is a simple formula that you can use to design workouts and improve your 4oo meter times

In the clip below Tony Veney, Head Track Coach at Ventura College, talks about the demands of 400 meter training and shares a simple formula that he uses to determine the pace at which to train his runners.

He begins with by explaining that you must train all of the systems that a 400 meter runner will experience. These include: Speed power, Seed endurance, Lactate and Speed maintenance. In order to train a 400 meter runner he states that you will have to “burn” them sometimes. You will have to get them running multiple 100’s, 200’s or 300’s at race pace with very little rest.

To design those workouts he shares a simple formula for calculating pace for each of the four 100’s:

First 100 – take your 400 time and multiply by .245

Second 100 – Subtract 5% from the first 100 calculated pace (the second is a flying start and should be faster)

Third 100 – Add 7% to the second 100 calculated time. (this slower as they approach lactate and they are on the curve)

Fourth 10o – Add 9% to the third 100 time.

 

Example: lets say the 400 time is 0:52

Step 1- Take 0:52 x .245 = 12.74 first 100

Step 2- Take 12.74 – 5%= 12.1 second 100

Step 3 – Take 12.1 + 7% = 12.95 third 100

Step 4 – Take 12.95 +9% = 14.1

These are just approximations, but it is a simple way to figure out how fast you should be running. You can of course add the first two 100’s to get the first 200 meter time. The same can also be done for the second 200 meter.

This clip is just a portion of Coach Veney’s presentation at a recent Glazier Track and Field Clinic. For information about how to gain access to his entire presentation, as well as hundreds of other track and field presentations, click the link Glazier Track and Field Clinics

The YouTube video below has audio, so please make sure your volume is turned up and that you have access to the site. Note some schools block access to YouTube

 

 

 

 


Filed Under: Middle Distance

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