Author: Steve Bennett
Short Term Planning
My team and I have used the methods we discussed earlier. It is essential to have a clear off-season. During this time, we focus on basic training, new ideas, and technical improvement. Lose minimal fitness but have a mental break.
Our off-season training has followed variations of the structure below. We follow a training schedule of two weeks hard and one week easy. We also use a multi-pace training method. This method is similar to what Frank Horwill supported for many years.
A typical week mid-year for an Open National Level Athlete.
Monday
Morning – easy continuous run 20-40min
Afternoon – Track Session – Speed Drills - Track Session e.g. 5 -7 x 800m rest 3min – Hurdle hip mobility drills – sandpit mini-bounces – heels/toes
Evening – Exercises focused on core stability and recovery.
Tuesday
Morning- easy continuous run 20-40min
Mid – Theraband and Recovery activities
Afternoon- Continuous Run 30-40min / Circuit Training or Speed Ball etc.
Evening – Exercises focused on core stability and recovery.
Wednesday
Morning –easy continuous run 20-40min
Afternoon Track Session:
- Medicine Ball Drills
- Warmup
- Plyometrics (always measured)
- Hurdle Hip Mobility Drills
- Race Pace Tempo Work
- Anaerobic Threshold (AT) Run: 10-20 minutes
- Heels and Toes Exercises
- Warmdown
Evening – Exercises focused on core stability and recovery.
Thursday
Mid – harder continuous run 20-30min near Threshold.
Afternoon – Main Gym Weights Session or Circuit work
Evening – Recovery
Friday (Recovery Day)
Afternoon – Exercises focused on core stability and recovery.
-Plunge pool/Sauna Regime
Sat
Morning – easy continuous run 20-30min
Afternoon- Mid-Track Session/Hill Session Example:
- Start with a 10-15 minute building to solid run to warm up.
- Include hurdle drills
- Perform 20 repetitions of 60-meter hill sprints.
- Bound for 20 meters.
- Run for 20 meters.
- Bound for another 20 meters.
- Rest for 90 seconds between each hill sprint.
- Follow with another 10-15 minute run.
- Finish with three flying start sprints.
- Each sprint should be relaxed and between 150 to 200 meters.
- Aim for a pace similar to your 600-meter race pace. Rest for 3 minutes between relaxed sprints.
- heels and toes walking exercise barefoot
- Warmdown
This session helps improve speed and strength on hills while enhancing overall running technique.
Sun
Mid/Morning- continuous run 30-75min
Afternoon/Evening – Circuit Training + Theraband
Aerobic development in a comprehensive program
I believe that athletes need to work on improving all the qualities that impact running throughout most of the year. Strength and speed gains are relatively slow and steady, so work is needed throughout the year. It will even then take several years for most areas to plateau. Engaging in strength or hill training for only a short time each year may prevent athletes from reaching their full potential.
Aerobic base work should be done for most of the year. It is essential not to skip this training for other types of workouts. No choice must be made between the two extremes. They BOTH must be done for the athlete to reach their potential. The key to making them co-exist safely and effectively in an athlete's program is to plan the year to vary in emphasis. The periodisation should start generally less specific and shift in all areas toward being more specific. There is also a great need for athletes to focus seriously on recovery activities, e.g. massage, sauna and plunge pool, nutrition, sleep, etc. so that they can absorb the total training load.
Early Base Phase
In the early part of the year, my Middle Distance squad weekly perform sessions like:
* 5-7 x 800m rest 3min (alternating off or on the track each rep)
* 3-4 x 1500m rest 5min (2 off track – 1 on track)
* 3-4 x 1000m rest 3min
* 8-12 x 400m rest 1min
1500m athletes may build to nearly 4000m total of reps, whereas an 800m athlete may do 2000m total of reps. Plus warmup/warmdown and strides.
Proportionally, sessions in the early phases of the Base should be something like that.
We plan to conduct many sessions with slight changes in pace during each repetition. This way, the athlete can focus on moving smoothly and maintaining good form. Too many Athletes often focus on maintaining a single pace while training. In doing so, they may forget to hold their bodies correctly. They aren't ready to change pace and train with running form and have evident fatigue.
They also do 1-2 fast continuous runs a week of 30-55min. The longer runs tend to build slowly to a solid pace. Both runs are always done off-road. The rest of the continuous runs (also done off-road) are done at an easy to moderate pace and over distances of 20-45min. Every 2 weeks, or similar, they do a longer, slower run of up to 75 minutes in the year's first half. We may also go on a long all-day bushwalk in the mountains in the early off-season.
As the second half of the training year approaches, we will introduce other faster sessions at higher paces and some 30s+30s reps, e.g.,
- 5 x 600m rest at 1000m race pace with 5min rest
- Another workout may consists of 20 intervals. Each interval includes 30 seconds of running at a 2km race pace, followed by 30 seconds at a much slower pace but still running. French scientist Veronique Billat developed this training method. It allows athletes to spend more time at their VO2 max. This is more effective than other types of workouts. (Billat et al.)(Mackenzie)
Race preparation phase
(3 months before the start of the peak season)
The move toward being more specific involves changing the mix of training methods:
- Gym weights shift toward lower volume, power development of legs/trunk, and specific arm conditioning.
- Lower volumes of plyometrics in a given session with more focus on quicker contacts. e.g. speed bounding over 20m. All Plyometrics cease before the start of the peak season.
- Hill Training is phased out.
- Faster continuous runs of smaller duration, sometimes two runs like this daily.
- Core sessions like Swiss ball and pilates are performed less frequently.
Peaking from these sessions
All of the peaking sessions below must be planned and done at the right time to create a peak for the season. Done too often the peak will arrive and be gone. You need to time it right, This is the art of knowing the athlete and realising that every athlete will peak differently. I found men handle more weeks of super hard stuff and peak longer. The girls go stale easier. So take care.
Important Sessions
Athletes often do track sessions that focus on race pace over longer distances. These sessions require more extended rest periods. They need higher levels of freshness before performing. Additionally, they require more recovery time than usual afterwards. They are usually done 4-5 days before the significant peak season races.
Some incredibly intense sessions are performed; these are the sessions that scare the athletes the most.
To improve your race 800m performance, follow this workout plan:
- Start with a flying start 800-meter run at a near-target 1500-meter race pace.
- After completing the 800 meters, keep actively moving to recover for 10 minutes to recover.
- Start with a flying start 600-meter run at a pace faster than your 800-meter race pace.
- After completing the 600 meters, keep actively moving to recover for 10 minutes to recover.
- Next, run flying start 400 meters at your 800-meter race pace. Recover again for 10min actively.
- Finally, do four flying start 150-meter sprints at your 800-meter race pace.
- Take a 2-minute rest between each 150-meter sprint.
This routine will help enhance your speed and endurance.
We have also done sessions like
3 x flying start 400m with 10-15min active recovery.
The 400m are all faster than a fast first lap 400m pace.
Joaquim Cruz could do this session with running start in 45s-46s for the 400s.
These sessions the athletes think they are cooked but then they pull another good time out. It is mentally toughening.
Sometimes, you could use a race meet to do the sessions above.
Do a Time Trial of 600m at the warmup track 15min before a 400m race
Another good session for 800m athletes is
5 x flying start 300m with 5min between. This is a lactic-building session where the athlete will be in extreme lactic fatigue and slowing in the final reps. Often spewing afterward.
A softer, good session earlier before this period is
10 x flying start 200m with 3 min rest. The fact there are ten reps keeps the pace slower and, therefore, less lactic. This is a great session for younger 800m athletes.
Athletes who can do this session averaging 30.0 will likely run under 2:12 for 800m and 27.0 under 2:00
To improve your 1500m performance, follow something like this:
- Start with a flying start 1000-meter run at your average 1500-meter race pace.
- Actively recover for 10 minutes to recover.
- Run a flying start 800-meter run at faster than your average 1500-meter race pace.
- Recover again for 10min actively.
- Run a flying start 600m at faster than 1500m race pace
- Recover again for 10min actively
- Run a solid flying start 400m faster than 800m pace
- Recover 10min again actively
- Finally, do four flying start 150-meter sprints at your 800-meter race pace. These are meant to be easy but hold good form.
- Take a 2-minute rest between each 150-meter sprint.
Many athletes do sessions like 10 x flying start 400m with a 1-minute rest and 800m reps off 1-minute rests. In my experience, nothing helps an athlete reach a new level like long rest periods with demanding reps. Short rest periods with lactic reps are less effective.
- Some track sessions of lactic tolerance, e.g. Fast, shorter reps with short rests. These workouts challenge running form. Athletes should be well-prepared for this type of training. For example, they can do three sets of 3 repetitions of flying start 200 meters. They should rest for 45 seconds at a pace equal to or faster than their 800-meter race pace. There should be a 4-minute rest between sets. These sessions should be less frequent than the long recovery sessions.
- Keeping the "ease of speed" sessions happening stand-alone or after other sessions is also crucial. get 2 x 3 x flying start 150m with 3min rest and 8min between sets. Performed faster than 800m average race pace. Relax and run fast easily. This doesn't focus on building endurance so much as it involves practising race speed. They are efficiency building sessions.
Long Term Planning
Creating a long-term plan to optimise an athlete's performance is best. This plan should consider all aspects of their development. In the case of a talented middle-distance runner, this is what I recommend.
Here is a clear plan to help coaches create training programs for athletes at various stages of development. I have classified athletes based on their ability to run with and maintain good form. It is suggested that following a long-term coaching plan can help athletes reach their full potential. This plan should consider key principles for better effectiveness.
Foundation Stage
It is very important to begin some training at a young age. This training should focus on multi-lateral development (Faccioni & Barnes; Gambetta). Having athletes compete in events without preparation is an opportunity to develop and practise bad habits. The other extreme is where a talented young distance runner does nothing but run volume. The goal should be to expose athletes to many different training experiences. This helps shape their technique as their bodies develop the necessary qualities. This would be an excellent way for an athlete to prepare before training as a Stage 1 athlete.
Stage 1 Athlete
- Improve the athlete's postural stability, mobility and all-round strength. Do this in partnership with a good physiotherapist.
- Teach all aspects of good running form and create many opportunities to practice it.
- Avoid doing practice in training with loss of form. Improve the athlete's resistance to losing good form when fatigued. Don't run them ragged.
Engage in a wide range of training activities. This can help athletes build resilience for the challenging training they will face later in their careers.
Develop a strong work ethic in athletes. Please encourage them to follow their program across various activities. This includes training exercises for their core, participating in track sessions, and focusing on recovery. Instead of holding back some training methods, let them try different activities each year. This should start at a young age.
Begin to build your aerobic running volume. Doing most of your training on uneven surfaces, like grass and dirt trails, is best. Do mostly runs of 20-45min.
- Race with high quality in specific periods of the year. Break up the year into periods with some races and extended periods of no racing at all.
- Provide peer groups of similar-minded athletes. This keeps them in the sport long term.
Suggested Sessions for Stage 1 Athletes
To improve VO2 max for stage 1 athletes, use shorter repetitions. This allows athletes to focus on running with good form.
* 10-20 x 150 rest 30s jog targeting V02max pace, up to a maximum of 1500m race pace. Decrease the pace if the athlete loses form or break the session into manageable sets e.g. 4 x 4 x 150m
* 2 x 3-4 x 400m rest 1min/10min jog – targeting 1500m pace.
* 3-5 x 800m varying the pace – slow first 100m – moderate next 300m – solid next 300m – cruising the last 100m recoveries 3-5min. Performing repetitions in this manner is an effective way to show a situation. It allows the athlete to maintain good form while completing longer repetitions.
Other sessions to develop anaerobic threshold, speed, strength endurance or anaerobic energy systems are:
To improve strength endurance, try doing 10 to 20 sets of 60-meter hills. Each set should include 20 meters of bounding, followed by 20 meters of running, and then another 20 meters of bounding. Take a rest of 1 to 2 minutes between each set. This workout is excellent for enhancing your form and overall performance.
* 6 x 200m @ 800m pace with more than enough rest. A tempo session - focusing on moving relaxed. This can be combined with a 10min solid run and drills
* 6-10 x flying start 100m runs @ 400m pace. This is great for improving relaxation at high speeds.
* 10min gradually faster run off the track – after a slower run warm-up. Good for improving the anaerobic threshold pace.
It is important to do many race-tempo sessions with plenty of rest. This helps keep fatigue low. Avoid highly lactic work, as it can significantly affect running form. It is best in Stage 1 to leave that work to races. Avoiding many longer, more challenging races is also a good idea. This includes racing, not racing regularly at cross country as a Stage 1 athlete. There is often far too much time spent with the athlete running in a state of collapse in the support phase. It is best to leave this until Stage 2.
Stage 1 athletes should not increase total running volume at the expense of form. To do so, I believe, is trading off short-term gains against longer-term success. They will develop bad movement habits that they will be stuck with. Coaches must be critical in this area, or the athlete will shift off the desired development pathway.
Stage 2
Increase the intensity of training sessions that may have hurt running form in the past. View these sessions as chances to challenge the athlete. This will help them maintain their form under stress. This goes hand in hand with the physiological effects of being trained.
- Increase the total volume of continuous runs within the same constraints.
- Athletes at this stage may be advanced in performing core strengthening exercises. Which should be developed further with more intense exercises eg hanging leg lifts, resisted crunches, weighted hip thrusts etc..
- Athletes should continue to develop their skills in plyometric activities and strengthen their strength in the gym. Keep plyo volume VERY low.
They should also progress to higher intensity levels in areas meant to improve their injury resistance. Ideally, this should be done with a physiotherapist experienced with high-level athletes.
Suggested Sessions for Stage 2 Athletes
For stage 2 athletes, VO2max development sessions can include longer repetitions. It is essential to focus on maintaining good form. The goal is to improve endurance while minimizing any loss of form during practice. Some possible sessions are :
* 5-7 x 800m rest 3min. In stage 1, these distances were completed with pace changes to improve form. It is still important to keep these sessions. However, the athlete should now be able to run each rep consistently and maintain better form throughout
* 3-5 x 1000m rest 3-5min. The distance can be lengthened and approached with speed variations or at a single pace.
* 3-5 x long hills rest 3-8min hills can now be introduced, preferably run up varying gradients within each rep and a winding trail. Hills like this are great because they help the athlete focus on form each time they need to adjust their running pace.
Other sessions to develop anaerobic threshold, speed, strength endurance or anaerobic energy systems are:
Hills should be expanded to slightly longer and faster ones, such as 10-30 hills of 80-100 meters. Rest for 1-2 minutes between each hill. The focus should be on running each hill with strength and maintaining good form rather than rushing up quickly.
The regular use of tempo sessions should continue. We should also improve ease at race paces, including 400 meters. This needs to be done in small amounts all year. Improvement in this area may be very slow but worth acquiring.
* The sessions that aim to improve the anaerobic threshold pace should be increased in distance and frequency. This should be a priority for all middle-distance athletes, but not at the expense of track session quality. Kenyan 1500m record holder Lagat is known to run 8 miles at a pace of 3:20 per kilometre. He also completes 5-mile runs, finishing the last 2 miles at an impressive pace of 2:48 per kilometre
* Pace changing should be practised initially with the slow acceleration variety. This could then progress to eventually more of the instantaneous acceleration over a few steps. A valuable skill to develop at this stage is quickly changing your pace. After that, maintain a higher pace for 50 meters. Then, you can make another quick pace change. Athletes lacking in strength in the right areas will have great difficulty holding form under these circumstances.
Stage 2 athletes can handle more intense lactic work, even if it affects their running form. However, it is essential to prioritize maintaining proper form. They should still take care of the amount of racing at cross country.
Total volume needs to be increased, but not at the expense of training quality. Maintaining proper running form is essential as athletes work on running faster and easier. Doing as much continuous running as possible on uneven surfaces in off-road situations is best. I believe an athlete should do two quality runs each day. This is better than one long run that is of lower quality. Quality in this situation is faster running and better running in terms of running form.
Stage 3
The athletes at stage 3 have strong core stability and good overall mobility. They maintain excellent running form, even when very tired. They have turned excellent running form into a habit. Now, it requires much less conscious effort to maintain it.
- They can now perform a maintenance program for most core strengthening and resilience-building activities. This may enable them to devote more time to training or recovery modes.
They can train at very high intensities without worrying about losing efficiency. This is true as long as they keep good running form.
Suggested Sessions for Stage 3 athletes
VO2max development sessions for stage 3 athletes should be done at the highest intensity and optimal distances.
* 3-5 x 1500m rest 3mi-8min @3000m pace
* 3 x 2000m rest 3-8min @3000m pace
The athlete should now be able to complete nearly any practical training session and hold good running form. This will help avoid the chance of developing negative habits.
They should also now be able to perfect pace-changing abilities as they should have the strength to be most effective in this area.
Athletes at this level can now train at their highest intensity. Their goal is to achieve the best performance possible. They should be able to train at higher volumes or intensities. This can be done with a lower risk of injury. This is possible because they have developed the special skills needed for a Stage 3 runner.
Progression between Stages – How long will it take?
The stages do not match certain ages. An athlete is likely to reach Stage 3 after 3 to 6 years of thorough training and once they have finished growing. Some athletes may be at this level as young as 18.
The overwhelming majority of athletes seen competing are at stage 1 & stage 2 standards. Many national standard senior athletes could be classified as being in stage 1 but are training as if they are stage 3 athletes. Many athletes often reach the level needed to qualify for open national championships. However, they frequently experience breakdowns during this time. They usually leave the sport early and fail to reach their potential. This is because they may have followed quick programs aimed only at getting short-term results each season of their career. They were unprepared to maintain the necessary training intensity or volume to reach that performance level. They had not been “injury-proofed” effectively. This is almost certainly because of a lack of comprehensive conditioning to optimise their movement patterns.
Contact us
Message Steve via the Oztrack Athletics Facebook page if you have any questions. I retired as a coach now and am happy to assist. I closely follow the 800m event in major championships. I am interested in the development of athletes in Australia and around the world. Seeing women crack 2:00 and Men sub 1:45 is always great news.
The Oztrack Facebook page is at https://facebook.com/oztrackathletics.