MIDDLE DISTANCE AND DISTANCE EVENTS
Dr: Phil Esten
Retired Cross Country Coach, University of Wisconsin at La Crosse

    As practitioners of coaching, we must analyze the demands of the specific competitive distance then determine the appropriate training to best prepare our student-athletes for championship competition. With this end in mind, coaches need to be concerned about what occurs between the stimulus we apply and the response of athletes to this stimulus. We need to continually remind ourselves that the athletes' genetic endowment and psychological approach have the greatest impact on optimal performance. Finally, as coaches, we must set our priorities after examining our value system.
    How many of us have set up a seasonal program, administered many workouts, and seen the student-athlete experience early season success ... only to become disgruntled at the end of the season because performances fell short of the predicted outcomes? This phenomenon happens much too often and can usually be attributed to either poor training values or unrealistic expectations. Most student-athletes join a team to meet new friends as well as to experience improvement in their skills and conditioning. A coach's role is to help them with this skill-development and learning process. By examining our coaching values closely, we can carefully plan a scheme that enables athletes to enjoy themselves and to achieve reasonable success in a team setting.
    Training programs can have either beneficial effects for student-athletes or detrimental effects. As we design training programs and break them down into cycles and specific workouts, we should continually monitor our programs to determine which responses best indicate a beneficial effect. Too often we recognize detrimental effects when it is too late to change the program to ensure beneficial adaptations.
    This chapter examines training programs for middle-distance and distance running for distances from 800 to 5000 meters. I present three different programs: one for 800-meter specialists, another for 1500 or 1600-meter specialists, and another for those student athletes who run the 3000 to 5000-meter distances. Each of these three general distances makes different physiological demands. For example, the 800-meter event relies on more short-duration, high-intensity training for the development of the glycolytic energy system, whereas mile training requires more long duration training for greater oxidative energy development. Effective training for the 3000 to 5000-meter events focuses much more on long-duration, low-intensity workouts. The value system I employ for training middle distance and distance runners depends on specificity training; that is, training geared toward the respective physiological demands of a student-athlete's primary event.
    Each middle-distance and long-distance training program is based on an understanding of the conditioning stimulus. The aspects of a training program that influence a training response include intensity, duration, frequency, type of training, and approach.
    Intensity refers to how hard student-athletes work during an exercise bout (e.g., at 80 percent maximum heart rate or race pace). The intensity of a workout should be designed as a relative factor instead of an absolute factor. For example, let's say that we intend to design a workout that produces certain physiological results, such as a heart rate and a respiratory rate at 70 percent of the athletes' maximum workload. Such a workout would result in different heart and respiratory rates from your student-athletes. In other words, one athlete's 70 percent can be totally different from another athlete's 70 percent. What a coach can therefore do is calculate an intensity based on a percentage of each student-athlete's current best times in his or her event.
    Three intensity terms that I use frequently throughout this chapter are aerobic pace, anaerobic threshold pace, and race pace:
    Aerobic pace: 75 percent of fastest pace or percent maximum heart rate. If an 800-meter runner runs a 2:00 average pace per 800, then (120 seconds/.75) = 160 seconds = 2:40 per 800 pace.
    Anaerobic threshold pace: 76 to 90 percent of fastest pace or percent maximum heart rate. For a 6-minute miler, the numbers would be (360 seconds/.90) = 400 seconds = 6:40 per mile.
    Race pace: 100 percent of fastest pace for any specific running event.

    Duration refers to the amount of time spent in a single workout. Three criteria govern how a coach decides the duration of a workout: depletions, accumulations, and imbalances of essential substances. Depletions include muscle glycogen, fluids, vitamins, ATP-CP, and other sources of muscle energy. Accumulations during a work bout consist of heat, H+ ions and hormones. Imbalances relate to fluids, minerals, and gases. Though such criteria can only be measured in a lab, a coach needs to be aware that too much training may trigger these imbalances. Again, as a coach, you want to be sure the prescription for the duration of a student-athlete's workout relates to the individual, instead of being absolute.
    Frequency refers to how often an athlete exercises between resting states (e.g., five times per week, or 4 X 600 meters with 1:00 between each). The frequency a coach prescribes for a workout or program should depend on the recovery process time of the athlete. In other words, frequency is, again, a relative factor instead of an absolute factor. Beneficial adaptation to training takes place only after complete recovery of the physiological mechanisms that were stressed. Recovery time varies. One-and-a-half minutes are required for respiratory normalization between intervals; 36 hours are needed for protein synthesis and protein renaturation in the muscles after an intense workout.
    Type of training is simply the qualitative activity performed by the athlete. Obviously, for a middle-distance or distance runner the training generally involves running or a similar pattern of movement (such as water-running). Type implies specificity as well, meaning that the distances and paces should reflect appropriate competitive distances and times. Coaches should always encourage athletes to participate in alternative forms of training
that are specific to running; there are a variety of cross-training exercises and machines that can help athletes prevent boredom and possible injury.
    The training approach refers to the particular environment in which training takes place for each athlete, and each athlete's approach may vary. For example, one runner may train too hard using traditional methods; therefore, the coach may write specific workouts for that athlete to train separately with a lighter workload.

Individualizing Approach

    One of our runners, Mike Junig, performed extremely well in practice but nowhere near his potential during competition. When we took him away from interval training with the team and had him individually run up-tempo distances on the hard days, he responded beautifully in competition. One runner may respond best to traditional distance training, whereas another may have a tendency to work beyond beneficial limits and thus need a modified program to achieve beneficial effects.

800-METER TRAINING

    During the early years of my coaching career training for the 800- and the 1600-meter runners was pretty much the same. This training consisted of the traditional hard-easy-hard-easy approach. That is, athletes would have a hard workout Monday, followed by an easy workout Tuesday, hard workout Wednesday, and easy workout Thursday. At Racine Horlick High School, where I coached, we had substantial success with the training of both the 400-meter and the 1600- to 3200-meter groups. We won the 1968 Wisconsin State High School meet for large schools with sprinters, jumpers, throwers, and relays, and in later years, we produced the individual state champion in cross country and the two-mile run in track. However, the one distance I had the most difficulty training successfully was the group that fell between these two----the 800meter group.
    The 400-meter runners were trained as sprinters so that each workout focused on specificity training, which met the physiological demands specific to their event: about 95 percent anaerobic and 5 percent aerobic. For boys, this training was based on a 50-second performance; for girls, a 60-second performance. For the 800-meter group, we stressed over 50 percent aerobic and less than 50 percent anaerobic work-training more similar to a 1600-meter runner's workout. It is no surprise that many of these 800-meter runners were actually better at the 1600-meter race because their training came closer to the physiological demands of a 4:30 to 5:00
performance than a 2:00 race. We had been training our 800-meter runners to be milers, not 800-meter runners. Training the 80D-meter runners similarly to the 400-meter runners would have actually been more appropriate.
    Having learned from this experience, in the early 1970s, at the University of Wisconsin (La Crosse), we completely changed the workout model for the 800-meter runner to better fit the physiological demands of this event. The following sections break down the revised training into five phases. The preseason phase, typically done in the fall for a spring season, is followed by the early indoor, championship indoor, early outdoor, and championship outdoor phases. Before we discuss each phase individually, let's establish the basis for specificity training for the 800-meter runner.
 

Specificity----Two-On, One-Off Principle
    Two-on, one-off refers to the frequency of workouts. The 800-meter runner trains two consecutive days with specificity training and follows this with the third day off from running. This pattern is repeated as closely as a young runner can manage without interrupting his or her total life schedule. Given that some physiological mechanisms take up to 36 hours to recover from a strenuous workout and that adaptations from physical stress take place only during this recovery, it would be best for the athlete to work out every 36 hours. The most important adaptations are the changes that take place at the muscular and cellular levels-putting the structural proteins back into their proper order and shape.
    Of course, allowing 36 hours between workouts isn't practical in our society, so we have found the next best schedule, which is to work out at the same time on two consecutive days, then take the third day off to allow a 48hour recovery.
    The most exact specificity training for the 800-meter runner is to run a timed 800 meters every 36 hours. This simulates exactly what the runner needs to do in a race and uses the
same systems that a runner would use. This training, however, is impractical; it fails to train the athlete's body to tolerate higher loads of work and meet the speed demands of the event. Thus, it is wise to break the training demands down into specific segments or sets. The following is the model we use for many of the workouts for our 800-meter runners; it trains runners specifically for the 800-meter run. Each set is followed by a five-minute jog walk recovery.
 

    Warm-up-- The length of the warm-up varies from one to three miles of easy running, followed by one 600- to 1200-meter run at anaerobic threshold pace, which should be equal to 75 to 85 percent of the athlete's current personal best in the 800-meter race. For example, to find a 75 percent pace of an athlete whose personal best is 2:00, a coach would convert the 800-meter time to seconds (120) and divide by .75 (120/.75 = 160 seconds, or 2:40 pace). Having done the warm-up running and a few specific stretches and form drills, the runner will be safely prepared for a good workout.
 

    Long set-- The first long set usually consists of one to two more repetitions than the last long set. The athlete does two to four repetitions of 400 to 1200 meters. The coach may use the longer intervals (800 to 1200) at the beginning of the season and the shorter intervals (400, 500, 600, or 700) toward the middle and later parts of the season. The rest interval is generous, two to five minutes, and it is in direct relationship with the length of the interval run. The idea with the rest interval is to allow the respiratory rate and the heart rate to recover to as close to a rested state as possible. The intensity of the repetitions in this set will vary depending on the phase of the season. This effort may be as low as 70 percent during the preseason phase to as high as 95 percent during the season.
    Sprint set-- After a five-minute recovery from the long set, the runner begins the sprint set, which is a timed segment of
generally three to five minutes. The repetition and recovery are both very short. The distance is generally 20 to 50 meters, and the rest interval is 20 to 40 seconds. For a team, the best way to organize this set is to run in a shuttle-relay style. The objective of this set is threefold. The runner should work on running form in a relaxed sprinting state. Because the rest interval is so short, this segment actually acts as an aerobic component. Finally, the sprinting action prepares the runner for the next set.
    Kick set-- After another five-minute recovery the runner is prepared for the kick set. This set simulates the kick at the end of the race. Because we never attempt to run at 100 percent effort in practice (to avoid the risk of injury and inhibited mechanics), the runner usually gives a 95 percent to 98 percent effort. The distance run during the kick set is between 100 to 200 meters. The number of repetitions is one to four, and the recovery is always walking the same distance back to the start. When on the track, we always run this over the last 100- to 200-meter segment of the 800meter run. Because this set comes in the middle of the workout, the runner's muscles are usually well prepared for this speed but not so fatigued as to invite an injury. We always begin these repetitions from a slower, rolling start. This set really focuses on developing power or fast-twitch fibers.
    Sprint set-- The next sprint set begins the mirror image of the first two sets. Following a five-minute recovery from the kick set, we generally repeat the same protocol used that particular day for the first sprint set. Sometimes we adjust this set to accommodate runners who appear somewhat fatigued.
Long set-The last work set is the second long set. Again, this is followed by a three- to five-minute recovery. Often, this set is shorter than the first long set with only one to three repetitions. The intensity and distance of the repetition remains constant with the first long set.
    Cool-down-- The cool-down doesn't need to be long; 5 to 10 minutes is enough. It should begin at 50 to 60 percent effort and finish at 20 to 30 percent effort.
The first few times your athletes do this workout, closely monitor them for signs of fatigue so that you can prevent them from deriving a detrimental effect from the workout. As the coach, you have the right to cut portions of the workout to ensure a beneficial effect, and you can insist that student-athletes proceed to the cool-down per your judgment.
 

Preseason Phase

    For most high school and collegiate calendars, the preseason for the 800-meter runner is the fall season, from September through November. Most coaches encourage the 800meter runners to work out with the cross country team, if possible. In fact, probably the best preseason training for the 800-meter runner is to run and actually compete in cross country, but if a student-athlete isn't suited to the longer distance, then other options are certainly available. If the student-athlete plays football, soccer, or volleyball, he or she should continue with these activities since running is fundamental in all three sports. If the student-athlete does not playa fall sport, then the coach should really try to include him or her in cross country using a modified program.
    This modified program should include a variety of running activities to help strengthen and prepare the student-athlete for the track and field season. The two-on, one-off principle can even be used during this preseason phase. A mix of modified specificity training, hill running, traditional interval training on grass, varied fartlek runs, and medium-easy distance workouts can adequately prepare the athlete for the track and field season.
    Along with this preseason running, the athletes should engage in a strength-training program with either a solid weight-training program
or body resistance program (or both). To keep the 800-meter runner motivated and interested in the program, include a variety of fun activities during the fall training-for example, scavenger hunts, ultimate Frisbee, running at different locations each week, and pool workouts.

Early-Indoor Phase

    After the holiday break, the indoor track season begins in either January or early February. If there is a culminating championship (such as a state or national meet), then the coach will want to plan for this training phase by counting the number of weeks of the entire indoor season backward from the culminating meet. For example, if there are seven weeks to the indoor season, then the early-indoor phase should consist of five to six weeks. If the season is 10 weeks, the early indoor phase should consist of 7 to 8 weeks.
    Generally, the first two weeks of this phase consist of general strength and endurance activities that enable the student-athlete to continue building to endure the remainder of the season. Circuit training, combined with easy running and form sprints, allows the athlete to enter comfortably into a safe conditioning regimen. The first week should include only three to four workouts. For the second week, add one workout. A common mistake many coaches make is to work the athlete too hard during this phase. This often produces problems such as injuries instead of a gradual transition from the long holiday break.
    After these initial two weeks, it is time to introduce the student-athlete to specificity training. Along with the specificity training, the coach should mix in some traditional interval training and an occasional long, easy run. The traditional interval training may include 4 to 6 X 400,2 to 3 X 600,8 to 10 X 200, or different combinations of distances and number of repetitions. The two-on, one-off approach-two days on and one day off during the weekly schedule-can be followed from this point until the end of the season. It is usually safe at this time to prescribe longer, slower segments in the long set with a bit shorter rest interval.
    As the early-indoor phase progresses, the repetitions within the long set should shorten; there should be an emphasis on higher intensity and longer rest intervals. The traditional interval training follows the same protocol.
    An effective workout toward the end of this phase is the simulator. The intent of this workout is to simulate an actual competition in the 800-meter run. If your competition during this time of the season is Friday or Saturday, then a good day for this workout is Tuesday. After an extensive warm-up, including a 600-meter anaerobic threshold run, the student-athlete will break down the 800-meter distance into four segments. The idea is to add up the four times and see how far below the individual's personal record he or she can go. The first segment is a 400-meter dash, followed by a one- or two-minute rest interval. The second segment is a 200-meter dash, followed by a 30to 60-second rest interval. The third and fourth segments are 100-meter dashes, separated by a rest interval of 20 to 30 seconds. This segmented 800-meter run should be followed by an effective cool-down, which can conclude the practice for this day.
    Table 9.1 shows a sample of workouts during a typical early-season, indoor phase week.

    Championship-Indoor Phase Generally, the length of this phase is shorter than the championship-outdoor phase. If the entire indoor season is seven weeks, then this phase should be one to two weeks.
The most important concept during the championship indoor phase is to maintain the distance of the repetitions within the long sets while increasing the time allowed to run each set and increasing the rest intervals. Most physiological adaptations have taken place by this point in the season; now it is important that athletes do controlled runs with ample rest to allow for total body recovery so that they can compete at their highest level. We must remember that full adaptation to an exercise stimulus can only occur with proper rest.
Early-Outdoor Phase
Generally, there is a transition time between the indoor season and the outdoor season. If the entire outdoor season is seven weeks, then only one week is necessary for transition;
if the outdoor season is ten weeks, then two weeks may be necessary for transition. This is a good time to move away from the track and focus once again on strength and endurance. A few ideas for transitional work include controlled fartlek runs, form drills, easy long runs, and weight training.
    The next three to four weeks of training will be a progression of quality specificity training that enables the athlete to attain the highest level of fitness (relatively speaking) for that particular season. Coaches must be cautious to prevent the athlete from overtraining or getting injured.

    Table 9.2 provides a sample workout week for this phase.

Championship-Outdoor Phase
At the beginning of the season, the coach plans each phase carefully to achieve the highest performance by each athlete during the championship phase, when the championship meets occur.
This phase shouldn't be much different from the championship-indoor phase except that it may be a week longer, which allows for a more gradual taper. Emphasize slower times of the repetitions with longer rest intervals. This shift in times and rest intervals should evolve gradually over the three-week taper.
Stride efficiency can only be maintained through continual training from the early indoor to championship-outdoor phases. For the runners to feel that their running is effortless, balanced, strong, and rhythmical, they must stick with the five-phase program designed to enable them to perform at their best at the end of the season. The benefits of the previous four phases will be lost if the championship-outdoor phase isn't carefully
planned and followed. This is the science of coaching. You must continue to gain confidence in your ability to carefully plan the season so that your athletes trust the entire plan. Continually communicating with the student-athletes is the best way to check to see that your plan is working.
Table 9.3 shows a sample week of training for 800-meter runners during this phase of training.

8OO-METER RACING

The following are tips that will benefit an 800meter runner in competition:
    √ Run an even pace. Physiologically speaking, the most efficient pace for the 800meter runner should be a perfectly even pace. Because of the competition and the adrenaline buildup most runners run the first 200 meters faster than the other three segments of 200 meters. If a coach helps each 800-meter runner break down the race into three parts (300, 300, and 200), it may help the runner to control the first 300 meters better and therefore to run a more even and faster 800 meters. In fact, most successful 800-meter runners begin fast and finish fast, with slower strides in the middle of the race. But generally speaking, the first half of the race will probably be 5 to 10 percent faster than the second half.
    √ Be strong during the last 50 meters. In many 800-meter races, victory comes down to the strength of the runner in the last 50 meters to either hold off or overtake a competitor .
    √ Have good race sense. Experienced 800meter runners get the feeling or sense of a race, and whether to go out too fast or too slow. The experienced runner will either fall back or take the lead early; it depends on the early pace of the pack. The runner needs to be very attentive to the initial pace to pull off this effective strategy.
    √ Protect your space. A runner leading a race needs to be sure not to allow enough space on the inside to permit an opponent to pass. Also, if following a leader or lead pack, the runner needs to run off the outside shoulder of those in front and avoid getting boxed in by passing runners .
    √ Beware of the surge. Surging during an 800meter race can deplete or tax the glycolytic process that provides the majority of energy for this event. A runner should try not to surge except toward the end of the race within the last 120 meters. A more experienced runner may be able to hold off a surging opponent but should be cautious in doing so .
    √ Know your opponents. Try to scout the strategies of your opponents and make a few strategic plans before race day. This race demands a sound plan that should be rehearsed mentally. One of the high school runners I coached, Rudy Alvarez of Horlick High School, was going to run against the defending state champ in the mile at a big meet late in the season. This opponent had run 4:09 in the mile, and I knew that Rudy couldn't run that fast. Because Rudy was going to be the next-best miler in that field, we talked about his following the opponent from a distance of 10 to 15 meters, rather than within one meter. We thought this would slow the race down enough so that Rudy would be able to surprise him on the last lap. Going into the first turn of the last lap, Rudy closed the gap on his opponent's outside shoulder, then passed him at 100 percent effort on the backstretch and carried it all the way to the finish. The plan worked; Rudy held his fast-approaching opponent off by less than 0.5 seconds at the tape. Rudy ran a personal best 4:17 and was overjoyed at the success of the plan in which he shared ownership.
    √ Learn to take out the first three to five steps. The first steps of an 800-meter race may be the most important. An initial fast start won't deplete runners if they adjust within the first 10 to 15 seconds. A runner who gets out too fast can always shut down enough to get into the proper flow of the race. This takes a lot of discipline and experience.
    √ Keep elbows wide for the indoor 800-meter races. Because of the tight turns and narrow lanes in the indoor meets, it is often necessary for 800-meter runners to run with wider elbows to protect their self-space.
    √ Break in a straight line. During most 800-meter race starts, the runners either run in lanes or alleys around the first turn until a break line at the beginning of the backstretch. From this point until the end of the backstretch, the runner should run a straight line. It is the most efficient path since the shortest distance between two points is always a straight line.

1500 TO 1600-METER TRAINING

    When planning a training program for a 1500 to 1600-meter runner, the coach must first find out the physiological demands for a performance of 4:00 to 7:30 (i.e., the time depends on sex, age, and fitness level of the athlete). Although the demands of the 1500 to 1600meter race are similar to those of the 800meter events, the biggest difference is that the longer events demand more energy from the oxidative energy system than the anaerobic energy system. Most exercise physiologists feel that 65 percent of the energy needed for the 1500 to 1600-meter run comes from the oxidative (aerobic) energy system, 30 percent from the glycolytic (anaerobic) energy system, and 5 percent from the creatine phosphate ATP source. Corresponding training to these systems includes medium- to slow-distance running for the oxidative energy system; medium- to fast-repetition running for the glycolytic energy system; and shorter, faster sprinting for the creatine-phosphate energy system.
    Many of the principles used in training the 800-meter event are also the same for the 1500 to 1600-meter event. As I did with the 800-meter training discussion, I will list each component, but I will focus on the differences in the training of these two events rather than repeating each aspect. The components of specificity training are the same for the 1500to 1600-runner as they are for the 800-meter runner, and again, each set is followed by a five-minute jog-walk recovery.
    Warm-up- The length of the warm-up can be greater than that for the 800-meter training to help satisfy the increased oxidative energy demand of this longer event. If time permits, this distance can be from one to four miles, followed by one 800- to 1600-meter run at anaerobic threshold pace. Again, this warm-up, along with a few specific stretches and form drills, should safely prepare the runner for a good workout.
    Long set- The first long set is the same as it is for the 800-meter training, although the distance of the repetitions may vary from 400 to 2000 meters. The number of repetitions stays the same, but the rest interval may be longer for the longer segments.
    Sprint set- The first sprint set is exactly the same as it is for 800-meter training. Again, emphasize good running form and a relaxed sprinting state.
    Kick set- The kick set is also the same as the 800-meter training, except that the length of the repetitions may be longer, from 150 to 300 meters. The purpose of this set is to develop running power by innervating the fast-twitch fibers.
    Sprint set- The second sprint set is the same as it is for the 800-meter training. Often, the coach will shorten this set from the first sprint set. This is final preparation for the final set of the workout, the second long set.
    Long set- The second long set is often adapted from the first long set. Adjustments may include fewer repetitions and a shorter distance of the segment. It is extremely important for the coach to monitor this final phase to ensure that the runner does not reach an unnecessary state of fatigue.
    Cool-down- The cool-down should again be regressive in effort. The distance may be longer than that for the 800-meter training, sometimes 10 to 20 minutes. This increased distance encourages oxidative development and stride efficiency.

Preseason Phase

    For most 1500 to 1600-meter runners, the preseason is cross country training in the fall. There really isn't a better format for effective preseason conditioning than cross country because it has all the components directly related to setting a firm base, developing the oxidative energy system, and providing strength training for the muscles supporting the joints. If cross country isn't available for preseason conditioning, the coach should provide a diversity of training for the 1500 to 1600-meter runner similar to the preseason schedule presented for 800-meter runners but with 15 to 30 percent more mileage. For the high school student, this may be the most important time during the maturational process. With proper preseason or off-season training, gains in performance can be quite impressive. Of course, if the athlete is participating in a fall sport other than cross country, he or she should focus 100 percent on that activity for that time of year. Activity in other sports is better than not doing anything.
 

Early-Indoor Phase

    Generally, the first two weeks of this phase consist of general strength and endurance building activities, much like this phase of training for the 800-meter runner. The 800-meter runners and milers can even train together during the early-indoor phase. Moderately long-distance runs combined with some circuit training and form drills allow athletes safe entry into a conditioning regimen.
    Following the first two weeks of the indoor season, introduce specificity training, traditional interval training, anaerobic threshold runs, and selective distance running. The training for the 1500 to 1600-meters may be accomplished two different ways. If the runner is a 800- to 1600-meter runner, the training leans more toward specificity training. If the runner is a 1600 to 3200-meter runner, the training includes some specificity training but there is more emphasis on distance running. The 800- to 1600-meter runner's training should consist of 60 to 70 percent specificity training and 30 to 40 percent distance training. The 1600- to 3200-meter runner's training should consist of 60 to 70 percent distance training and 30 to 40 percent specificity training.
    The coach may have to write separate workouts for student-athletes who run the 1500 to 1600-meter distance to fit their needs. For the pure 1500 to 1600-meter runner, the two-on, one-off principle is the best method of training. While using specificity training, these runners should run long sets that are longer than the 800-meter runners' long sets. The interval distances should extend from 300 to 1600 meters. The specificity training should be used one to two times per week during this phase.
    As for the 800-meter runner, an effective workout toward the end of this phase for the miler is the simulator. The intent of this workout is to simulate an actual competition in the 1500 to 1600-meter run. If your competition during this time of the season is on Friday or Saturday, then a good day for this workout is Tuesday. After an extensive warm-up, including an 800-meter anaerobic threshold run, the athlete breaks down the 1600-meter distance into four segments. The idea is to add up the four times and see by how much the athlete can beat his or her personal record. The first segment is a 800-meter run, followed by a two minute rest interval. The second segment is a 400-meter dash, followed by a one-minute rest interval. The third and fourth segments are 200-meter dashes, separated by a rest interval of 30 seconds. This segmented 1600meter run should be followed by an effective cool-down, which can conclude the practice for this day.
    Table 9.4 provides a sample week for milers during this early-indoor phase.

Championship-Indoor Phase

    This phase follows the same format as for the 800-meter training group. If the entire indoor season is seven weeks, this phase should be two or three weeks. The idea is to maintain the distance of the repetitions within the long sets but to increase the time allowed to run each and to increase the rest intervals by 30 seconds to one minute. Because most physiological adaptations have taken place during earlier phases of training, it is now important to run controlled paces with ample rest so that the athlete is well rested for the upcoming competitions.

Early-Outdoor Phase

    Generally, a one-week transition time is necessary to adapt to being outdoors and to begin training on the big 400-meter oval. Focus on long, easy runs and controlled fartleks that can be done away from the track.
    The next three to four weeks should be a progression of quality specificity training preparing the 1500- to 1600-meter runner for the championship outdoor phase. Table 9.5 shows a sample week in this phase. This may be the most intense training of the entire season. The coach must be careful to monitor all student-athletes to protect them from overtraining.

Championship-Outdoor Phase

    This is the final phase of the five-phase season. To prepare for the championship meets during this phase, the runners will focus on the most important training-the progressive tapering throughout this three-week phase. See table 9.6 for a sample week. Again, emphasize slower times for the repetitions with longer rest intervals. Remember that this is the time to allow physiological adaptations to take place. Stride efficiency is very important; therefore, training continues during this phase but at a moderate intensity. To the runner trained for this event, at the end of the season the 1500- to 1600-meter run should feel effortless, balanced, strong, and rhythmical.

1500 TO 1600-METER RACING

    Most of the tips suggested for the 800 meter runner also apply for runners of this distance. The 1500 meters can be broken into five segments, with the coach setting up a "pace plan" for the marks at 300, 600, 900 and 1200 meters. This accomplishes more than reading splits at the traditional marks of 400, 800 and 1200 meters. With shorter distances between splits, the runner isn't as likely to get off-pace. Also, the 300, 600, and 900-meter locations are at places on the track where few if any other people will be reading splits.
    If you have a 1600 meter runner who generally loses during the kick yet is a very strong runner, consider having that runner surprise the opponents with a strong surge with 500 meters remaining in the race. This only works if the pace has been relatively slow and if the event has been set up as a tactical race (as many championship races are).
    The part of the race between 800 and 1200 meters is usually the most difficult segment for the 1500  to 1600-meter runner to maintain his or her focus. Therefore, it is usually important for the middle-distance runner not to go out too fast in the first segment. It helps if the coach and student-athlete discuss this concept before each race. Generally, the 1500 to 1600-meter event is best run with even splits so that energy is expended evenly throughout the race.

3000 TO 5000-METER TRAINING

    Physiologically speaking, the 3000, 3200 and 5000 meter events pull up to 80 percent of their performance energy from the oxidative energy system. Most of us know this system as the aerobic energy system. Therefore, 70 to 80 percent of training should be actual distance or aerobic running, which activates the oxidative energy system.
    The ways in which 3000 to 5000  meter runners use the different pace intensities are similar to those highlighted earlier in this chapter, but they are based on each runner's average speed for five miles. (Intensities shown here were provided by Tom Schwartz, a former University of Wisconsin-La Crosse runner and assistant coach.)
    Aerobic pace: 75 percent of five-mile pace. If your runner runs a 6:00 average pace per mile, then (360 seconds/.7S) = 480 seconds = 8:00 per mile.
    Anaerobic threshold pace: 90 percent of five-mile pace or 85 percent maximum heart rate. For the same 6:00 per mile five-miler, the numbers would be (360 seconds/.90) = 400 seconds = 6:40 per mile.
    Race pace: 100 percent of fastest pace for any specific running event.
 

    When training young distance runners (ages 14 to 20), it is important for coaches to modify training to the maturation level of the individual student-athletes. Coaches must be very careful not to overtrain and over compete the immature distance runner. Aerobic development is often a slower process for younger athletes. Some studies show the oxidative energy system doesn't fully mature until the late 20s or early 30s. Girls respond best to strength training during the year in which they have their greatest growth spurt, whereas boys respond best to strength training the year after their greatest growth spurt. Girls sometimes finish their growth as early as 11 to 13 years, and boys may not finish their growth until 17 to 19 years. Overuse of joints and bones while the athlete is maturing can lead to injuries that delay development.
    Because much of a distance runner's training is off the track, it helps to find a softer running surface than concrete or blacktop. We have our student-athletes run on soft trails or dirt roads whenever possible. We know that younger runners, before the growth plates in their bones are complete, are more susceptible to shinsplints and stress fractures. If the time spent running or the number of miles run is closely monitored by a coach, such injuries can usually be avoided.
    Throughout the distance runner's season, it makes sense to have a recovery week every three to four weeks. Beginning during the preseason and continuing through the midseason, the distance runner anatomically, physiologically, and psychologically needs a break from progressive training. We like to cut back the duration and intensity of training by 5 to 10 percent every four weeks to allow full adaptation of the physiological mechanisms to take place.

Preseason Phase

    Cross country is typically the preseason conditioning phase for the distance runner. In fact, most distance runners prefer cross country to running on the track. Although the two sports are different-primarily because of the differences in the location of the competition and the different team tactics used the training philosophy is quite similar for both. The specificity of training principle applies to cross country; the goal is to train the systems that are directly related to the time demanded by the event.
    The transition from cross country to track occurs over a two- to three-month period (November to January). Coaches should encourage the distance runner to engage in cross- or alternate-training activities. Swimming, biking, or using aerobic exercise machines can help the athletes by preventing them from having to log all their training miles on hard surfaces. This break from running is also important for psychological, physiological, and anthropometrical reasons. Coming off an intense season of cross country, the runner needs time to recover but also to maintain a moderate level of fitness.
    We usually have our distance runners train progressively from one year to the next during their preseason phase. For example, a freshman may run 20 miles per week in the preseason but may log 30 miles per week as a sophomore. This training is 95 percent aerobic pace running and about 5 percent up-tempo running. The up-tempo work can vary range from doing "strides" twice a week to doing one or two 800-meter runs once a week at anaerobic threshold pace. The striders can be 4 to 8 x 60 to 80 meters at a sprint speed, no higher than 95 percent of maximal heart rate.
    For the 3000 to 5000-meter group, I divide the in-season training into just three phases: the early-season phase, the midseason phase and the championship phase. It is more difficult for a distance runner to peak for both an indoor and outdoor track season because of the distance involved in the training. Distance runners often also peak for their cross country season. Taking these factors into consideration, I divide the season into just three phases instead of four; it just seems to make more sense for distance runners.

Early Season Phase

    This training phase takes place during the indoor season, or for the first 6 or 7 weeks of an 18-week complete season. After months of training outdoors during the fall and having done cross-training since November, the distance runner is anxious to run fast and to compete. The beginning of the indoor season includes a transition period to introduce the distance runner to running on a different surface with drier air and sharp corners (if an indoor track is available). During the first week of training on an indoor track, the runners shouldn't run anything fast on the corners. Every other day, toward the end of their workout, they should run "striders" on the straight-aways to gradually adjust to running faster on the indoor surface.
    Beginning the second week, the runners should do only one full workout on the indoor track per week. Actually, it is best to run a warm-up outdoors and then come in for the remainder of the workout. Tuesday is the one day per week that athletes should do this up-tempo workout throughout the season.
    If you choose to have your distance runners run two up-tempo workouts per week, the second one should be less intense and should be on Friday except during the week of a Saturday meet. In this case, the second uptempo workout is on Thursday. Ideally the distance runner follows a 14-day cycle, with a race every 14 days and five up-tempo workouts or meets in this same time period. One of the biggest mistakes in coaching distance runners is to run too many up-tempo workouts and too many races during a season.
    Because the duration of work is so important to the distance runner, we spread the workouts throughout the week by having our more mature, experienced runners train twice a day from two to four times a week. Research has taught us that it is the total time of training that is most important, not the length of a particular workout. If the work is split up as suggested, the coach must make sure that the student-athlete doesn't take advantage of fresh legs to run at higher intensities. This could negate the benefits of splitting up the workout sessions. Instead of running 8 to 10 miles in one workout on a Monday, the athlete should run 3 to 5 miles in the morning and 5 to 7 miles in the afternoon. Coaches should monitor their student-athletes to ensure that the athletes don't become overly fatigued over time. This second workout does not always have to be running. Many runners respond best to doing an alternate form of training for one of the workouts, such as swimming, biking, or using an aerobic machine. Most runners who do so respond with fresher legs for the running workout and have a safeguard to help prevent injuries.
    A typical week during the indoor season is to follow aerobic-paced mileage on Monday and Wednesday with a hard up-tempo workout on Tuesday (anaerobic threshold and race pace), a softer up-tempo workout on Thursday, a pre-meet practice of 20 to 40 minutes of easy running on Friday, and a race on Saturday. The more experienced runners can run a long, easy run on Sunday, but the inexperienced runners should take Sunday off. Table 9.7 shows a sample week from this phase.

    During the early-season phase the runners should have one very long run every 14 days. This run should be 20 to 50 percent longer than their next-longest run of the week. Thus, if their longest run is generally 8 miles, then once every 14 days they should run 91/2 to 12 miles. Sunday is a good time to perform this long run because of the amount of time required for the run and for recovery. This distance should be run at an aerobic pace.
    One of our favorite Tuesday workouts is a progression done each Tuesday for four to five consecutive weeks. We begin with a warmup outdoors of 15 to 30 minutes followed by two to four laps of striders indoors and an 800-meter anaerobic threshold run. The meat of the workout is the race pace work, which is next.
    The first week of this progression, the runners run 11/8 miles (nine laps) on a 200-meter track. The first mile, the athletes are to run at their goal race pace for the two miles; on the ninth lap, the runner strives to run two seconds faster than that original pace. This part of the workout is repeated for the next three weeks, but it is extended by one lap each week. For example, the second week, the runners run 1 1/4 miles, with the first mile on goal pace for the two-mile and the ninth and tenth laps at the faster pace. The third week the runner runs 1 3/8 miles at goal pace and the fourth week 1 1/2 miles. The goal of this workout is to have the distance runner run a negative split for the third 800 meters of this segment. We have had many runners at the University of Wisconsin at La Crosse successfully complete this phase and go on to set huge personal best times and become all-Americans. Generally, if runners can accomplish this task, they can run the entire second mile on pace and accomplish their goals.
    The next part of the workout is a rest phase of a five-minute jog. This is followed by 4 x 400 meters at the student-athletes' goal race pace for the mile, with a 90-second rest between each. After another five-minute jog, the runner does another anaerobic threshold run of between 800 and 1600 meters. Finally, the runners finish the workout with a 10- to 25minute cool-down. The 400s can be exchanged with 200s, 300s, or 600s on subsequent weeks. The pace for the 200s, 300s, or 600s should vary according to the length of the repetition.
    The workouts during the early-season phase should progress in duration or intensity. Most injuries, if they occur, happen toward the end of this phase; therefore, it is vital that workouts be planned and based on the athlete's individual needs.

Midseason Phase

    For an 18-week season, the midseason phase should begin at week 7 or 8 (after indoor season) and should continue through week 14, before the final phase of the season. Many times, we refer to this time of the season as the "grunt and groan" phase, meaning that this is the time when the distance runner works very hard and sustains top-level conditioning into the championship phase.
    The recommendation presented in the early-season phase of having 5 up-tempo days over a 14-day cycle also applies during this phase. This means that whenever the schedule allows, a maximum of two (lower intensity) rest days should be allowed between up-tempo days. A big difference with this phase as compared with the early-season phase is
that both the duration and intensity of the work bouts should be at a higher level.
    During this phase, the runners should again have one very long, aerobic-paced run every 14 days (20 to 50 percent longer than their next-longest run of the week). Sunday is a good time to run this so that the athletes have time for both the run and the recovery. See table 9.8 on page 120 for a sample week of training for this phase.

    During this phase, the Tuesday workouts are more traditional than those sampled during the early-season phase. The repetitions should vary from 100 meters to 1200 meters. The pace can be progressive from 115 percent race pace for the shorter repetitions to normal race pace as the repetition becomes longer. The rest interval should last until the runner's heart rate is back down to 120 beats per minute. A combination of repetition distances can be used within the same workout to stress different aspects of the race distance. Intensity should always be derived from a percentage of the race distances: one mile, two mile, or 5000 meters. In other words, the greater the race distance, the lesser the intensity; that is, anaerobic threshold pace instead of race pace. The intensity should never be 100 percent or greater if the repetition distance is 50 percent or greater than the race distance. So for a runner training for the 3200-meter run, a set of mile intervals would need to be at an intensity slower than the pace of the runner's best 3200-meter time. That is, if the runner is an ll-minute, 3200meter runner, that runner's mile repeats should be slower than 5:30 per mile.
    We have found that some runners race best by training at aerobic pace, and others do better with anaerobic threshold runs with no repetitions at a faster rate. Again, the coach must take the time to get to know each runner and what works best for him or her. Also, some runners simply need several rest days throughout a season to be more effective. When runners appear to be stagnating during the season (showing no improvement), give them three to five consecutive days rest from all training. You will be surprised how well they will bounce back.

Championship Phase

    This phase covers the last 3 to 4 weeks of an 18week season. The goal of this phase is to prepare the runner to perform at the highest level of the entire season. If the athlete didn't overtrain or over-race throughout the season, then he or she should find this phase the most enjoyable and rewarding segment of the season.
    During this phase, we decrease the duration progressively but not by more than 5 percent per week. If you decrease by more than 5 percent per week, you risk losing much of what has been gained throughout the season of carefully planned workouts. We also decrease the intensity somewhat, yet we put more emphasis on longer rest intervals between repetitions. We maintain the distance of repetitions from the midseason phase to avoid shocking the physiological system late in the season. Table 9.9 shows a sample week during this phase.

    It is important to continue with sufficient aerobic-paced runs to ensure stride efficiency. A common mistake made by some programs is to cut the mileage way back in the final three weeks; consequently, the distance runner loses the all-important stride efficiency. By maintaining duration (minus the 5 percent cutback per week), increasing the rest interval, and slightly decreasing the intensity of the repetitions, the runner effectively recovers from the midseason work and is able to perform at optimal levels.
    Morning or two-per-day workouts become less important during this phase of training. It is more important for the student-athletes to get plenty of rest during this final phase so that their bodies can continue to fully recover from the hard training of the midseason phase. Because of the way the competition schedule is set during the championship phase, it may be impossible to remain on the 14-day cycle of racing. If this is true, the coach must still be sure to allow only 5 up-tempo days within a 14-day cycle, including meets. When in doubt, always lean toward a softer training schedule during the championship phase.

3000 TO 5000-METER RACING

There are several ways to run a successful distance event on the track. Here are some tips for racers:
    √ Run the first two minutes of the race conservatively. The early splits are the most important ones. Adrenaline can negatively affect the athletes' ability to properly pace in the early stages of a distance race. Energy stores will be used up rapidly without the runners realizing it, making the second half of the race more difficult.
    √ It helps if the coach can use a code to help the runners stay on pace by giving them splits at locations other than the normal 400-meter intervals; the 300- or SOO-meter intervals work just as well. We've used the following numbers for the coach to communicate to the athlete: (1) too fast, (2) too slow, (3) on pace.
    √ Negative pace tactics, in which the first half of the race is run more slowly than the second, can be quite efficient. Surges are also more successful in the second half of
the race if the runner employs a negative pace tactic.
    √ Avoid becoming boxed-in. Toward the end of the race, if the runner is following another runner, he or she should run off the outside shoulder of the lead runner or runners. This allows the runner to escape from being boxed-in and puts him or her in an offensive position to pass late in the race.
    √ Race with the "end in mind." The race plan and its execution should be focused on the end of the race.
    √ Take the lead of the race only once. Runners who have the ability to win a race should be careful not to take the lead until they are convinced that they will not have to relinquish the top spot.
    √ Race in contact with teammates. This can help runners to conserve energy. The confidence that comes from running within one arm's length of a teammate can help relax a runner to relax .
    √ Cool-down. Long, slow cool-downs are necessary after racing and quality training to regain aerobic efficiency and balance.
 

FROM: Coaching Track & Field Successfully by Mark Guthrie