Here are some of my thoughts on training middle distance and
distance runners. I continue to be amazed at the things that I see
going on in training. We have been down this path so many times before I am amazed that the
same questions are being asked and the same mistakes are repeated. In my 41 year coaching career I have
been fortunate to work with some great middle distance and distance athletes
(male & female) and some great coaches. Here are some of the things I have
learned.
Anyone can run miles – It is what you put into the miles
that count. More miles can make you tired, but they do not necessarily make you
better.
Stop slogging – Slow running and shuffling are poor foot
strikes that just reinforce poor biomechanics.
Work on race distribution not race pace. Races are never run
at even pace. Learn to change gears. Learn your race and how you best need to run that race and train accordingly.
Become race “hardened” – Learn how to race. The only way you
can learn how to race is race, race over your race distance and under your race
distance. If you are an 800 or 1500 meter runner try to run the second or third
leg in a 4 x 400 relay as much as possible.
ALWAYS include an element of speed in training at all times
of the year. If you are waiting to start speed work you are waiting to get
beat.
Running strength comes from an accumulation of training over
time.
Progress in your volume by adding training sessions, not by
adding more to a session. If you are running once a day add two morning
sessions a week. If you are running five days a week add a day. Progress
gradually, never compromise good mechanics or quality.
Strength training must be an integral part of the runner’s
preparation during all phases of the year. You must train leg strength.
Strength is the basis for speed and injury prevention. A good comprehensive functional
strength training program will help with postural integrity, joint integrity
and shock absorption.
Use Bowerman’s axiom of a hard day followed by an easy day. Make
hard/easy your mantra.
Read Run, Run, Run by Fred Wilt and Modern
Training for Running by Ken Doherty. Both were written more than forty
years ago. I know you will think I am living in the past, but both these books
are spot on with clear messages and information that today’s coaches need. They are not confused by scientific gobbledygook, just good coaching information.
phil green
Thank you for the blog. I am reading it for the second time in several months, but I think I will follow this for a whole year. Also, can you share in your blog what you think of developing the mental training in athletes that is as under-utilized in my coaching as I think it might not be with the best coaches? I’m looking for a place to start after the athletes have communicated their belief in me as a coach, to move to that next step of being a “psychologist.”
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Progress in your volume by adding training sessions, not by adding more to a session. If you are running once a day add two morning sessions a week. If you are running five days a week add a day. Progress gradually, never compromise good mechanics or quality.
mike keeler
When talking about progressing in volume by adding session vs adding more per session are we talking “more” regarding time per session or total volume per same time period per session