Training for Middle Distance Runners

Middle Distance runners are the most difficult runners to train because of the multi-energy system demand on the athlete.  A coach has to be very strategic in training middle distance runners, therefore, planning a running program for competition is critical.  Many coaches make the mistake of giving middle distance runners high mileage and little or no speed work.  When this happens the runner stays in a comfort zone in their races.  This makes it difficult to improve in their times.  In middle distance running their are two zones,  the comfort zone and the critical zone.  Most runners don't train in the critical zone and to be honest that really frustrates me!  The critical zone is the decision making part of the race.  It's when the runner decides to take the race over and develops a kick.  But, when there is no training in the critical zone the athlete is never able to finish strong in a race.  Preparating athletes for the critical zone is a high priority.  The critical zone is about a 1/4 of the race distance and it is important for the athlete to be as fresh as possible before the race to execute this distance.  A coach must add variety to the training and avoid overtraining.  Remember recovery and sleep is the most important part of the training.  High mileage with no plan  and no speed work will minimize any chance for the runner to run their best.  Here is a sample of a multi-pace training system that I use when training middle distance runners.

5 paces of a training plan 

1. V02 Max run (800m-3200m) pace
2. Special Endurance II (grass runs - 500 meters)
3. Special Endurance I ( 300-500 meters)
4. Speed Endurance (150-200 meters)
5. Speed (30-60 meters)

A good running program should have these phases covered.  Remember middle distance runners have to sprint too and they need to work out like sprinters.  Lots of fast running combined with mileage and drills will allow middle distance runners to achieve their personal best!

Gino