Middle Distance Speed Training Ideas

Improving maximum strength can steadily improve an athlete’s maximum speed, ease of race speed, and ability to finish strongly.
This must be varied throughout the year and culminate in light power development work. I believe in improving strength and power in the gym and leaving the endurance training for the track and circuit work done in sessions at the track. The only endurance work done at the gym is usually mid-torso training.

Low Hurdle Plyos

The aim is to develop quick contacts with the track. The hurdles must be kept low to ensure there are not long contacts.
Also, this should be done in very low volumes, e.g. 10 sets of 3 contacts with double-legged bouncing. (High-volume plyometrics is from the old Eastern Bloc drug cheating regimes)

Background Training

Base training usually involves plenty of hills and bounding uphill. This slowly builds up “strength endurance”.

Changing Pace Practise

Changing pace must be practised and developed. Simulating race pace conditions is excellent fun for the athletes. Get the athletes to “bounce each other around”  and take turns being the first person allowed to change the pace. This is great fun and excellent preparation for racing.