From the day I started coaching I have always approached the
middle distance and distance events from a speed and power perspective. Very
quickly I saw that those who could run forever, but could not run fast were not
going to be competitive in races. Remember the winner is the person who can
maintain the highest percentage of their maximum speed for the duration of the
race. If you have speed and you want to be successful, then you must learn how
to use your speed. The only way you learn to use is to run fast, train speed
in, don’t train speed out. Some fast running must be included during all phases
of the training year.
Isn’t this all about preparing the athletes to race. In my
opinion there is too much emphasis on pace. Pace is a misleading term. It is
not pace it is distribution of effort. Distribution is what allows you to use
the highest % of maximum speed for the duration of the race. Good distribution
demands great & efficient running mechanics and the ability to change tempos
(shift gears) in one stride. To learn race distribution you need to know your
strengths and weakness and how you can run your race. You must become race
hardened. That is a key element that is missing today, without dual meets and
smaller meets the young developing runner is denied the opportunity to learn
how to race and become race hardened.
Good running mechanics don’t come from drills. Drills are
part of the picture. Greater improvement in running mechanics comes from proper
strength training. You must strengthen the legs and hips; this is neglected in
most middle and long distance training programs. Strength is the basis for
speed and good running mechanics.
Joe P.
Good post. Our old track coach, Dave Costello, used to recruit soccer players for middle distance. For that same reason, the ability to shift gears. Plus, in the championhip meets when all 8 lanes were filled and things got crowded, they were used to being pushed around, stepped on, and having to hold their ground.
Coach H
What kind of leg and hip strength work would you recommend for a 5k high school cross country runner? Are body weight lunges, squats, and hill running enough, or do you recommend work in the weight room as well?
Paulo Sousa
“the winner is the person who can maintain the highest percentage of their maximum speed for the duration of the race.”
This is not true. Basic physiology, since the main components of speed and endurance are different energy systems.
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There are practices and games you might feel like you fell off your horse and maybe some around you will think that too. You just have to figure out what went wrong and get back on and start riding again.