Author: Steve Bennett

* Improving balance, posture, and trunk stability is much more important than improving leg or arm strength. Generating high levels of acceleration and speed requires a trunk that can transfer force. Almost everyone has an unideal standing body alignment and also has an inadequate ability to maintain good body position, i.e. Trunk stability.

* Distance athletes should aim to develop the ability to relax when running at race pace. The focus should be on running quietly over the ground with minimal effort from the upper body.

* Fingers should be relaxed, elbows should be held close to the body, and swings should be made behind the plane of the body. (This may require improved shoulder flexibility in some athletes)

* The shoulder girdle should be loose and allowed to bounce, not held down in a fixed position.

* The athlete should not try to lean forward ( a very slight lean in fine.)

* Arms should be relaxed and the main focus of effort should be a downward & backward stroke. They should also not move very far forward from the body (as this causes athletes to overstride late in the race)

The 800m event requires special training at the 800m race speed. At race pace, the ability to relax and use little energy is important.

Some sessions to improve performance in the 800m are:
 A/   10 x Flying 100m at 400m race pace rests 3min
 B/   2 sets of 4 runs over 200m at slightly quicker than 800m race pace with rests 90s and 4min between sets.
.C/ 3 x 400 at 800m race pace rest 10min

800m athletes should also complete much of the endurance training suggested later in this article. They do not need to do as much steady running as the longer-distance athletes, but more of the time they spend each week should be on sprinting and race-pace practice.
 

It is essential to have good foot function, so it is helpful for athletes to spend as much time as possible barefoot.  Walking on the sand is very good. (Running on it is not recommended).   Training should be conducted in very light, simple shoes. Simple, lighter, more flexible shoes called Racing Flats from the Runners Shop are much better than joggers for training.  Some coaches worldwide have reported an increase in the frequency of injuries in athletes with ultra-supportive “high-tech” shoes. This has been suggested because these shoes gradually make the feet less functional.

In Cold weather, athletes must warm up carefully and keep warm. Tights are great for training in as they maintain warmth during frequent recoveries. Keeping warm immediately after training is one secret to avoiding being sick less often in winter.

Endurance training must consist of 3 to 10 steady runs during each primary training week. These should be of similar duration and involve starting slow and gradually running faster ( the speed depends on how you feel on the day). Start at 20 minutes and build slowly as the athlete matures to 30 minutes and then later, 40 minutes. Aim to run on all surfaces, with a high percentage on trails and grass. Make sure some are running on harder surfaces as well, as this will prevent problems caused by racing on challenging tracks and roads when it happens. Complete some race pace strides over 60m during or near the end of most steady runs. Eg An 800m athlete could do 5 x flying start 60m runs at about 800m race pace with a comfortable recovery. The focus on these is on relaxation at race pace.

Each week should include about 2-4 sessions that are not steady runs. These sessions can consist of any of the following:
-Races (not too often)
-Long bushwalks
-Sprint Training
-Tempo Sessions eg
1/ Race pace practise not high stress, e.g. 6 x 200 at 1500m race pace with comfortable rest.
2/ 4 sets of 5 flying 60m runs at 400-800m pace very relaxed. Rests 2min between and 5min between sets (activity with medicine ball)
 

-Aerobic Power Sessions
eg.
1/  2 sets of 6 runs over 200m at Cross Country Race pace, rest 30s between each run and 4min between sets.
2/ 2-3 sets of 3 runs over 300m at Cross Country Pace, rests 45s, walk/jog 100m and 4min between sets.
3/  3 x 1000m at about 3km to Cross Country race pace rests 8min
4/ (Advanced) 2 x 1500m at slightly slower than 1500m race pace rests 20min