Track and Field Toolbox

Middle Distance Training: Sample Week

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Middle distance runner require speed and endurance and their workouts should reflect that. In this post you will get a one week workout plan designed for middle distance runners in the pre-competitive phase of their training.

This sample workout is provided by David Halliday, Flagler Palm Coast (FL) High School Head Track & Field Coach;
2x Florida Class 4A State Champs (Boys). Coach Halliday lays out the details of a well balanced week long workout plan for middle distance runners. The video below is just a sample from Coach Halliday’s instructional DVD entitled High School Coach’s Blueprint for Success: 800M / 1500M. For more information about that dvd you can click here.

Here is the breakdown of his sample week:

Sunday – Long run. 60 minutes to 2 hrs depending on the athlete

Monday – Hills. Early January long hills; later use shorter hills but higher reps. (example 20 x 100 )

Tuesday – Recovery Run (60-80 minutes)

Wednesday – Repeats. Example 4 x mile or 8 x 1,000

Thursday – Recovery Run (60 minutes)

Friday – Speed Endurance.

  •     2 x Broken 1000 – five 200’s at race pace with 30 second rest. Eight minute break between sets
  •     600 Meter Breakdown – 600, 500, 400, 30 and  200
  •     Three sets of 3 x 300 meters – First set is slower than race pace. Second set at race pace. Third set                       faster than race pace.

Saturday – Early : Recovery Run (60 minutes).  Later : Anaerobic Threshold runs (3-5 miles). These are done at a                         good pace. Heart Rate 108.

 

Coach Halliday’s dvd contains comprehensive training plans as well as downloadable templates for planning, He divides the year around training program into the following segments:

  • Off-Season (Summer)
  • Cross Country Season (Fall)
  • Transition Phase (XC to Track)
  • Pre-Competitive Phase
  • Competitive Phase
  • Championship Phase

Click High School Coach’s Blueprint for Success: 800M / 1500M for more information about his dvd.

The YouTube video below has audio, so please make sure that your sound is tuned on and that you have access to the site. Note some schools block access to YouTube. Click the arrow to play the video.

 

 

 


Band Exercises for Runners

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In the two video clips below Tom Green, personal trainer; A three year assistant college coach responsible for 35 NAIA All Americans, 11 NAIA National Champions and 10 collegiate record holders, demonstrates exercises to build strength in runners.

In the first video Coach Green shows three mini-band exercises that engage the core and develop strength in this all important area. The drill begins with a mini-band around the ankle of the athlete. The athlete will move laterally 10 steps to the right and then 10 steps to the left. It is important that the athlete move in a manner that keeps tension in the mini-band the entire time. While moving laterally the athlete will use a second band, holding one end in each hand.  The athlete will extend her arms  in front at chest height and pulse the band as she moves to the side.

In the next drill the athlete will move forward 10 steps and then backward 10 steps. This time the athlete will hold her second band above her head and pulse the band will moving forward and back.

In the final drill the athlete will perform a carioca with mini-bands around the ankle and the arms pulsing a second band held in front at chest height. It is important on the carioca step to limit the rotation of the lower back and attempt to keep the rotation in the hips.

In the second video Coach Green explains three simple but excellent exercises for runners. He offers explanations of why and how for the hip thrust, front and side plank series, and the bird dog exercise.

These clips are taken from Coach Green’s instructional video High Performance Drills for the Middle Distance Runner.  For more information about that DVD click the link above.

Both of the YouTube videos below have audio, so please make sure that your sound is turned on and that you can access the site. Some schools block access to YouTube.

For more information about the DVD that these clips came from click on the image below


Exercises to Help Prevent Shin Splints

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One of the most nagging injuries runners can suffer is shin splints. The painful injury can cost athletes significant training time as they recover. The high school track season is so short that any loss of training time is going to have a significant impact on your results this season. Thus preventing injuries like shin splints is just as important to your success as any of the workouts that you design

In the video clip below 2012 US women’s Olympic distance coach, Rose Monday, demonstrates three very simple exercises that she has her athletes do every day to help prevent this annoying injury. The clip is from DVD on developing middle distance runners. For more information about that DVD click the link Becoming a Champion: 800/1500M for Girls’ Track & Field

The YouTube video has sound, so please make sure that your sound is turned on. If you are watching in a school setting, please note that some schools block access to YouTube. If you are watching at school and having trouble getting the video to play, please contact your network administrator.

These drills could easily be incorporated into you daily dynamic warm-up. They are simple yet effective methods for strengthening the muscles of the lower leg and foot and have been recommended as methods to reduce shin splints.

Drill Summary:

The first drill is simply walking on your heels. The athlete walks on their heels in a straight line for about 10 yards, then turns around and come back. Do 3-6 sets. The second drill is walking on the balls of your toes. Again, walk 10 yards, come back, and do 3-6 sets. The final drill is the toe grab. The athlete takes a step forward, then reaches down and touches the toes of their front foot with their opposite hand. 10 yards, come back, 3-6 sets.


Adrenaline Points: Finishing Fast

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Having the confidence in your ability to run faster at the finish, even off a fast pace, is very important for the middle distance runner.

In the video below, Rose Monday, U.S. Olympic Assistant Coach and one of the top middle distance coaches in the country, shows a drill that she uses to help runners run faster at the finish.

This race tactic drill begins at the 300 mark and teaches the runner to run negative splits.

The runner begins with a fast jog to the top of the curve. At this point the runner will accelerate at each 50 meter mark (use cones to mark) all the way to the finish.

Coach Monday calls these adrenaline points and she wants her runner to visualize passing their opponents at each cone.

For more information about the DVD that this drill came and to learn more from Coach Monday click the link Becoming a Champion: 800/1500M for Girls’ Track & Field

The YouTube video has sound, so please make sure that your sound is turned on


Warm-up Drills: Middle Distance

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Proper warm-up is absolutely critical for optimum performance. In the video below, Rose Monday, 2012 US Women’s Olympic Women’s Distance Coach, gives you some warm up drills to have you ready for practice. This is a scientifically designed stretching routine that will really benefit your athletes. Simple activities that get the synovial fluid going. The simple movements that she demonstrates are the minimum that a runner should do before starting their run. They are likely drills that you are skipping.

To learn more from one of the greatest minds in middle and long distance training in the sport today click on the link Becoming a Champion: 800/1500M for Girls’ Track & Field

The YouTube video has sound, so please make sure that your sound is turned on and that you have access to the site