Have you ever been a runner, and found yourself tired of training? Maybe you're not getting enough miles in your running routine, or you're getting bored with your current workout.
If so, why not try something different?
Mid-distance runners are always looking for ways to improve their performance. What if there was a way to make it easier for them to run farther and faster than they thought possible?
That's the idea behind these workouts: they're designed to help mid-distance runners increase their speed and distance by making it easier for them to run farther and faster than they think they can.
These workouts aren't just about fitness they're also about finding your competitive edge. You might be able to run farther today than yesterday, but what if tomorrow you discover that someone has beaten you by just one second on the track? Or what if someone posts an Instagram photo of themselves running 26 miles in an hour?
In other words: no matter how fast or far you think you can go, these workouts will push those limits even further and help get the most out of your practice time as well!
Training Middle Distance Runners
The middle distance runner is one of the most demanding athletes in track & field. They are required to develop strength, power, stamina, speed, agility, and endurance to reach peak fitness levels. In addition to being able to run fast, middle distance runners must be able to endure long distances while maintaining a high level of energy and effort. They are asked to perform under extreme conditions where fatigue sets in quickly and recovery needs to happen immediately.
In order to excel at this sport, the middle distance runner has to train hard and smart. The demands of the sport require a lot of attention to detail, planning, and execution. There are many different aspects of the sport that need to be mastered in order to achieve greatness. This includes nutrition, hydration, rest/recovery, mental preparation, physical preparation, technique, and injury prevention.
Athletes often look to coaches for advice on how to prepare for the season, and what type of training program to follow. Coaches are there to provide guidance and support during the process. However, the best coaches understand that each athlete is unique, and requires a customized approach to help them succeed.
Endurance
Aerobic exercise burns calories and builds muscle mass. You can burn up to 400 calories per hour while running. This type of workout benefits people looking to lose weight, build strength, improve cardiovascular health, and increase stamina. To do this you must run at about 60% of your maximum heartrate during the entire session. If you don't reach this level it won't work for you.
Anaerobic exercises require a lot of effort and focus. They're intense and challenging, but they'll give you a great pump. These types of workouts benefit athletes competing in sports like cycling, track & field, swimming, and cross-country skiing. They help develop power, speed, agility, and coordination. They're usually done at high intensity, meaning that you use most of your bodyweight to move forward.
Both aerobic and anaerobic workouts include interval training. Interval training involves alternating periods of hard work and rest. During intervals, you push yourself harder than normal, and then slow down a little. This helps you train faster without getting injured.
You can combine both aerobic and anaerobic training into one workout. For example, you could start with an easy jog and then sprint for 30 seconds. Then you'd walk slowly for 2 minutes. Repeat this sequence three times.
Endurance
800 meters is one of the most common distances runners train for because it allows you to build up strength while maintaining good technique. Endurance runs require both aerobic and anaerobic training. Aerobic exercise uses oxygen in your bloodstream to generate energy, and anaerobic exercise uses stored carbohydrates and fats to produce energy.
Aerobic workouts draw energy directly from oxygen in your bloodstream, so your heart rate stays relatively low during the workout. This keeps you cool and comfortable. Your body burns off fat stores for energy during aerobic activity.
Anaerobic workouts use stored fuels like glucose and glycogen to provide energy. These fuels come from foods such as pasta, bread, potatoes, fruits, and vegetables. They are burned quickly and give you a quick burst of energy. Because they're used up faster than aerobics, your heart rate increases above normal resting rates.
For a mid-distance runner, this is the workout that will make or break your season. If you don't get in a solid block of workouts like this, you'll likely be left behind as the pack strengthens.
Fartlek 1’ on/ 1’ off: 12 - 15 minutes
It combines both aerobic exercise (cardio) and anaerobic exercise (weights). Run for one minute at high intensity, followed by jogging for one minute. Repeat for 12 – 15 minutes. This workout is both anaerobic and aerobic.
30 – 60 min runs (50 – 70% mile pace) This is the bread and butter of your mid-distance training. You need to be able to run a long time at a moderate pace if you want to succeed in this sport. These runs will build endurance and mental toughness, which are just as important as speed when it comes to racing.
30 – 60 min runs (70 – 80% mile pace) This will develop anaerobic endurance, which is the ability to run at high intensity for a long time. This workout will also help you improve your lactate threshold, which is the point at which your body can no longer produce enough energy aerobically.
Run four times x 600m at an intensity level of 95 - 100 percent for approximately fifteen minutes per run. After each run, take twenty minutes to recover.
This workout will help you improve your anaerobic endurance and lactate threshold.
10- 12 x 100m (90 - 95% max pace) 2 min recovery after each run. This workout will also develop your speed over short distances.
4 min rest after each run
Long Speed
Speedwork is one of the most important components of marathon training. If you want to maximize your speed potential, it’s vital that you include some form of speed work into your weekly schedule. But what exactly constitutes good speed work? And how do you go about doing it?
In this article we’ll take a look at three different types of speed workouts: long slow distance intervals, short fast interval sessions, and tempo runs. We’ll examine what makes each type effective, and give you specific guidelines to help you develop a solid plan for maximizing your speed potential.
450m, 350m, 250mAfter each run 1 x 50m, then rest 6 - 8 min.
Source: trackandfieldforever.com
The purpose of these sessions is to increase your speed by improving your acceleration and deceleration times. The idea is to simulate race conditions, where you have to accelerate out of the blocks and maintain a steady pace throughout the race.
You should aim to complete all four sets within 10 minutes. Resting between each set allows your muscles to recover and prepare for the next session.
300m, 200m, 2 x 250m5 min rest after each run
5 min rest after each run
Source: trackandfieldforever.com
Tempo Runs
Tempo runs are designed to mimic race conditions. In order to achieve maximum benefit from them, you must train with a goal in mind. For example, if you want to qualify for Boston, you may choose to focus on running 3 miles at 5:00 per mile pace.
If you’re not sure whether you want to target a particular event, try using a “race simulation” approach. Instead of focusing on a specific time or pace, simply decide on the desired finish time and run accordingly.
If you’re aiming to break 4 hours in a half marathon, you could use a similar strategy. Choose a time goal, such as 4:15, and run at a consistent pace until you reach that mark. Then, gradually pick up the pace to see how close you can get.
When choosing a tempo run, make sure you select a course that suits your fitness level. A hilly course will require more effort than flat terrain, so you’ll need to adjust your paces accordingly.
A typical tempo run would consist of two laps around a 400 meter track. Each lap should last approximately 90 seconds. After completing the first lap, walk for 20 seconds before starting the second lap.
Rest for 5 – 7 minutes after each run
This workout targets your aerobic system, which means that you should be able to sustain high speeds for extended periods of time without tiring. It’s ideal for those who prefer to run at a moderate pace rather than sprinting.
Interval Sessions
These sessions are great for developing power and strength. They allow you to push yourself harder than normal, but still keep your heart rate low enough to avoid overtraining.
In general, you should perform one minute hard efforts followed by 30 seconds easy jogging. This pattern repeats itself for several rounds. You should aim to complete 12-20 reps during each session.
For example, if you were doing an interval session consisting of 100 meters hard, 30 seconds easy, repeat this sequence three times, then do another 100 meters hard, 30 second easy, repeat again three times.
The key to success with interval training is consistency. If you don’t stick to your plan, it won’t work. Make sure you follow the same schedule every week. Also, don’t forget to give yourself adequate recovery time between intervals.
For best results,you should complete these workouts twice a week. However, if you find that they’re too difficult, you can reduce the number of repetitions.
Velocity
A New Approach To Running & Strength Training"
The idea behind Velocity is simple: We want you to train like a sprinter—not a long distance runner. As a sprinter, you move quickly over short distances, building speed and power while maintaining low body weight. You don't spend much energy moving slowly; you just use it to accelerate hard. This is how we approach running. And it works.
In fact, our research shows that people who lift weights and do sprint training are leaner, stronger, faster, and better able to recover from injury than those who focus solely on endurance training.
We've developed a program that combines traditional strength training with high-intensity interval training, or HIIT. It's called Velocity because it takes us out of our comfort zone and forces us to push ourselves harder than ever before.
As a coach, I'm always looking for ways to make my athletes' workouts even more effective. So when I saw that velocity training had been shown to improve performance in elite runners, I knew there must be something special about it.
I spent months testing different programs, trying to find one that worked well for me and my athletes. What I discovered was that velocity training isn't just good for runners. It's great for everyone.
3 x 30m flys
In a fly, begin building up for about 15 meters. Hold this speed for 30 meters before starting again.
3 x 30m, 40m, 50m
-Rest For 3 min after each run
-5 minutes between each set. run as sprints (100%).
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