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.

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

Click Here to learn more

Training Modality                                                Extent/Intensity                                                  Volume/Rest

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

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

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