Middle Distance Running What matters most?
Stella Bandu Coaching 18+ years UKA level 3 Ashford Kent Chartered Town and Country Planner Coach/advise-club to international level Lisa Dobriskey GB Cross country team coach 4 years EA Area Coach Mentor On Camp with Kelly- Supervisor
Task One What makes a great middle distance runner? Who do you think is/was a great middle distance runner and why?
Assess the event 800m 60% Aerobic 40% Anaerobic 1500m 72% Aerobic 28% Anaerobic 3000sc 85% Aerobic 15% Anaerobic 5000m 95% Aerobic 5% Anaerobic
Optimal annual volume 800m 1,800-2,400miles 1500m 2,400-3,000miles 3000m s/c 3,000-4,000miles 5000m 3,000-4,000miles
Goals What is your season goal? What is your long term goal? What is your goal for your next race?
Fast running is a skill Taught correctly and practised regularly Relaxation in the Face and Shoulders Correct placement of the hands Compact use of the arms Maintain a tall running posture maintain form & develop a relaxed sprinting stride Encourage a smooth hip movement through increased mobility Develop an active foot strike form and develop a relaxed sprinting stride.
Running style- stand up!
Drills Do them! Find time to do them Improve bio mechanics and style Improve efficiency and economy Prevents injury-body in balance? keep them simple and specific 15mins x2 per week does make a difference.
Building a base Aerobic base- the sponge at the base of the cake. Some athletes bake their cake with only 3cms of sponge at the bottom and then pile the cream on top. It makes it look big but it is in the wrong proportion. George Gandy
Base Steady Runs- mix of long and short Tempo Fartlec Hills Aerobic Intervals Conditioning- circuits, weights, med ball Drills and mobility
Build a body that don t break
Conditioning work WEIGHTS AND CIRCUITS Core stability Flexibility Mobility Stretches posture and range of movement strides for leg turnover and running style
power Plyometric session: 800m runner off season prep once a week 3x5 30cm drop Power skips 3 x 10 Ankle hops 3 x 10 Double hurdle hops 3 x 5 Total foot contacts 75
5k power increase leg muscle/tendon power and reduce injury risk. Plyometric session once week High knee skip drill 2 x 20 m Knee pick up drill (mini hurdles) 2 x10 hurdles Fast knees-up drill 2 x 20 m Power skips 3 x 10 Mini hurdle hops 3 x 8 Vertical jumps 3 x 8 sprints 4 x 30m
Beyond the base Progression to speed endurance
Speed endurance sessions Must be included if going to improve. Aim to improve lactate tolerance by working at higher intensity. THE ONLY WAY TO IMPROVE LACTATE TOLERENCE IS TO TRAIN FOR IT SO BODY IS ABLE TO ADAPT Able to respond in a race to any situation number of sessions depends on event
Higher quality than in winter so... number of reps are reduced set time for each rep and a set recovery standardising intensity next-increase the intensity- faster next-increase density shorten recovery between reps and increase recovery between sets to ensure full recovery distance 100m to 1200m
Task 2 A.What types of race situations do you face in a middle distance race? B.What types of sessions may be used to develop speed endurance? Example Pyramids
Speed Endurance Over distance reps Under distance repetitions Quality repetitions Pyramids Up the clock repetitions Down the clock repetitions Differentials
Over distance 800m runner 3x1-1000m (10mins plus recovery) 100% effort total volume 3000m
Under distance 800m runner 2x(2x400m) 30secs between reps 8-12 minutes between sets total volume 1600m
Quality reps Winter base Endurance 6x1mile half running time recovery Speed endurance 3-4x1mile 5-8mins recovery fewer in numbers greater quality more recovery
Up the clock Distance/recovery at race pace or faster 600m (4mins+) 700m (5mins+) 800m (6mins+) 900m (7mins+) 1000m
Down the Clock Distance/recovery 600m (6mins) 500 (5mins) 400 (4mins) 300 (3mins) 200 Faster than race pace
Speed Endurance 800m sample session pyramid 200/300/400/300/200 faster than race pace 3/4/5/4mins recovery volume 1400M 5k sample sessions pyramid 1000/1200/1600/1200/ 1000m recovery similar race pace or faster volume 6k
Speed Endurance 800m sample session differentials pace judgement aim to run sub 2mins? 4x400m (5mins rec.) first 200m in 32 secs second 200 in 28 secs total 400m=60secs 5k sample session differentials pace judgement aim run sub 15mins 3-4x 1k (3-4mins rec.) Ist 500m in 88secs 2nd 500m in 82secs total 1k=2mins 50secs
Speed endurance when? Pre-competition and competition phase determined by when main season focus is peak July? start speed endurance April build intensity towards a competition climax goal setting and planning vital- critical path
1500m progression peak July Pace A A M M J 10k 2 1 0 0 0 5k 1 1 2 1 0 3k 1 1 1 1 2 1500m 0 1 1 1 2 1000m 0 0 1 1 1 800 0 0 0 1 1 4/200 0 0 0 0 1 30shills 1 0 1 1 sprints
Progression April2x5x200m pace 1.58 May 2x4x200 pace 1.57 June 2x3x200 pace 1.56 April 2x2x400m(30secs) 15mins May 2x500(30secs)300m 20mins June 2x600(30secs) 200m 25-30mins
Hills 1500m March 2-3x10x30secs hills June 5x20secs hill several minutes recovery 5x30m sprints on flat 800m April 2-3x7x30secs hills 4x30m on flat June 10/15//25/15/10sec hills 4x30m on flat
Racing How many of you here have a race programme? Indoors/ outdoors? What is your goal race? What is your goal? PB to win? how many under/over distance races do you need to do? Tactical/tune ups? Be creative/ be flexible/maximise chances
Task 3 Write a racing programme for summer 2010 What are your goals? Process/outcome When are you aiming to peak? Number races- when and where Plan A Plan B- stuff happens PLAN IT DO IT REVIEW IT
Learning to race Tactics pace/effort judgement learn how to break in 800m leave your comfort zone practice try out different tactics in races mental strength? Self belief racing is a journey of self discovery
Race Tactical simulation 800m 200m (5 secs slower than race pace) 400m (1sec slower than race pace 150m relaxed 50m sprint 1500m 400m (10secs slower than RP 600m (slightly faster) 300m relaxed 200m acceleration and sprint!
And finally Kelly's five-point plan to becoming a champion
Perseverance To maximise the return on all the hard work, sweat and tears. Essential to have it to learn how to fight.
Self-belief Without it how can you ever believe you can do better than the rest?
Motivation The first step in the journey to success. You have to want it and want it bad.
Adaptability Not everything goes to plan: injuries and health problems are part of your life, so you have to adapt your training but still keep it at a level to take you to the top.
Commitment You may have a dream but the commitment of the team around you is essential if it is to come true