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Posts Tagged with "middle distance workouts"

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Setting up an Anaerobic Profile

In middle-distance training it is important that workouts are determined by certain individual anaerobic index performance values that are unique to each athlete.  In distance training it is common to use the athlete’s field-tested, date sensitive,VO2 max value to determine workout pace intensity for aerobic work.  As an example, a four mile tempo run should…… More

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Running in the Modern World- Runner Safety

Responsible coaches are many things to their athletes.  Most of the focus of responsibility concerns teaching the athletes the skills that allow them to be successful.  All coaches recognize the dangers in their sport, with some scenarios more obvious than others.  A track coach may briefly explain a few rules about runner safety, running on…… More

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Dissecting Elite-Level Workouts

Training theory is a fascinating point of discussion for most middle-distance coaches.  These conversations can vary from something as simple as typical microcycle mileage to something as detailed as workout construction.  There is no doubt that there are “many roads to Rome” in the journey to getting a talented middle-distance runner into top physical condition. …… More

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Structuring a Workout Session

The useful thing about modern training theory is that it was put together by scientists using empirical and replicable evidence rather than a hodge-podge of ideas and intellectual artifacts advanced by coaches.  Because it is rooted in science, training theory is an ever-changing set of principles and concepts that evolve as better scientific testing is…… More

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Training the Thresholds

The summer months are an excellent time to review the scientific basics of the aerobic energy system training and reflect back on how your athletes performed last spring following their particular training program.  From the performance data sets of your athletes you can diagnostically check to see if you had them properly prepared for the…… More

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Do Not Neglect Speed and Speed Endurance Workouts

Modern training theory is invaluable in applying scientific research to the development of middle-distance runners.  Knowing how to set up training microcycles that include all of the necessary session components during a training phase is critical to progressive development.  Modern training theory does not suggest that training microcycles need to be seven days in length. …… More

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The Case for Barefoot Running

Running in humans has been described as “controlled falling”.  It is accomplished with a coordinated combination of stride length and stride frequency in the lower limbs, with balance and stabilization help from the upper limbs.  Over the past century there has been considerable scientific effort put forth in understanding the nervous system control of both…… More

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How to Run the 800 Meter

Click here to watch How to Run the 800 Meter                                                    Hi, everybody.  Welcome to Stillwater High School.  This is the human performance lab that I have and my physiology classroom here in Stillwater, Minnesota, and I’d like to talk to you today about how to run the 800 meter and a little bit about developing…… More

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Understanding Workout Fatigue

In the 1950’s a pioneering German in athletics by the name of Woldemar Gerschler worked as a physical educator, track and field coach, and Director of the Freiburg Institute for Physical Education.  He is considered the father of interval training. Gerschler was certainly the first to organize training into a systematic organization of all the…… More

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Middle Distance Winter Training

Middle distance winter training is the time of the year that many physiological development gains can be made in middle distance athlete fitness, and not just in the endurance component of training.  Speed, strength, coordination, and flexibility gains can be realized as well during this calendar period despite the weather.  It can also be a…… More

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The Essence of the Endurance Training Program

Over the past 60 years all sport training models have benefited from the scientific principles that scientists have developed to explain the natural world.  The application of scientific laws and theories by coaches has transformed athletic training from a trial and error method to a systematic model of periodized development.  The important link in this…… More

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4 Goals of 400m Training

The 400-meter event is no different, in general definition, from any other sprint event.  There is an acceleration to a level of maximal race velocity which concludes with the attempt to maintain the highest possible level of that maximal race velocity for the duration of the event.  When training for any sprint event, velocities and…… More

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Speed vs ‘Strength’ For 400 Runners

Speed vs ‘Strength’ For 400 Runners Some people argue that the best way to develop your 400m runners is with a ‘strength’ (aka long to short) approach. This says that in order to get fast, we should run at sub-maximal paces at higher volumes and for longer distances. To me, this is a ‘run slow…… More

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Q&A: Morning runs after a hard workout?

In addition to over 2.5 hours of excellent middle distance training information, Coach Christensen has agreed to answer training questions for anyone who invests in his program.  Preparing the Elite Junior Middle Distance Runner (800-1600m) Here is one he answered the other day. Question: Hi Coach! I thoroughly enjoyed your talk and handouts, etc. Regarding…… More

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Q&A: Tracking VO2 max + Using a 12 day Microcycle

  One of the benefits of Scott Christensen’s ‘Preparing the Elite Junior Middle Distance Runner 800/1600′ is the opportunity to get answers to your training questions when you have them. Here are a couple of good ones for you to think about: Jason S.: How do you figure an athletes VO2 Max, and how do…… More

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