High Performance Middle Distance Running : A Complete Training Guide For Athletes and Coaches

>> June 02, 2011

High Performance Middle-Distance Running is essential reading for people who wish to improve their performances in 800m, 1500m, 1 Mile, and 3000m Steeplechase. For those who interested in sprint events, see High Performances Sprinting.

This book aimed at both athletes involved in competitive middle-distance running and their coaches. Throughout the book the author adopts a practical coaching approach based on sound principles and on belief that nothing should be left to chance and that 'perfect preparation makes for perfect practice'. All of the following essential areas are covered:

  • Time management, support systems, the review and evaluation of the season, planning, targets setting and race selection
  • Technique, the enhancement of the essential qualities needed by athletes, training systems, conditioning training methods, and mobility exercises
  • Key training sessions, levels of training intensity, progressions, schedules, and race strategies and tactics
  • Rest, regeneration, injury prevention and much more.
CONTENTS OF THE BOOK

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Chapter 1: THE PHILOSOPHY OF COACHING
# The Process of Training, The Laws of Overload, Specificity, Reversibility etc, Training Intensity, Training methods (Fartlek, Interval, Block Training, Five-pace system, The Oregon System, Long - Steady Distance etc).

Chapter 2: THE REQUIREMENTS FOR SUCCESS
# Speed, Strength, Endurance, Speed Endurance, Strength Endurance, Power, Event-Specific Endurance, Technique, Mobility, Support Systems, Tactics, Psychological, Time Management, Nutrition

Chapter 3: TRAINING METHODS AND EFFECTS
# Physiological Requirements, Training Methods

Chapter 4: CONDITIONING TRAINING
# Gross Training, Elastic Strength, Strength Endurance, Resistant Training

Chapter 5: INJURY PREVENTION
# Avoidance, Rest and Regeneration, Training VS Straining, Support System (Massage, Physio, Biomechanic etc)

Chapter 6: PLANNING AND PREPARATION
# Anatomical constraints, Strength and Weaknesses, Short-Term & Long-Term Aim, Periodization, Race Selection, Tapering, Competition Day etc.

Chapter 7: TACTICS
# Methods of Running a race, The Chosen Tactical Approach, The Opposition, The Race etc.

APPENDIX: TRAINING SCHEDULES
# For a High-performance Male, 800m Runner (see example)
# For a High-performance Female, 1,500m Runner
# For a High-performance  Female, Junior 800m
# For an International Male Steeplechaser


SAMPLE WORKOUT PLAN

The following schedule (extracted out of this book) is for specific preparation phase for a 24-year-old male 800m runner with a personal best of 1 min 45 sec.

DAYA.M.     P.M.
 Sundaydrills, strides and acceleration; sprints 6x150m, complete recovery (marathon > sprint pacelong run 20 - 25km                                               
 Mondaysteady 12kmoregon circuit + 30 min recovery run
 Tuesday drills, strides + steady 12km12km alternating pace run or 12km tempo run
 Wednesday recovery run 10kmsteady 12km run
 Thursday plyometrics + hill training; 2 x (4 x 200m) jog back recovery / 4min between sets ; 30min recovery runweight training sessions + 10km steady run
 Fridayrest  rest + massage   
 Saturday skill sprints (4 x 4 x 60m, walk back recovery + 3min between sets) + 6 x 1,200m on grass with 1min 30sec recovery30min recovery run or 45min aerobic pool work 

ABOUT THE AUTHOR 

David Sunderland is currently the UK Athletics National for Middle-Distance Running. He has coach numerous international athletes, national champions and medalists at major championships. In his coaching capacity he has attended the Olympic Games, the World Athletics Championships, the European Championships and the Commonwealth Games. For more than 43 years in athletics now, he passes his enormous experience to others through his extensive lecturing activities and through his writing.

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ASIAN LEADERS (Men)

100m 9.91 Su Bingtian CHN, Madrid
200m 20.16 Xie Zhenye CHN, Osaka
400m 44.07 Abdalelah Haroun QAT, London
800m 1:45.65 Jinson Johnson IND, Guwahati
1500m 3:34.55 Sadik Mikhou BRN, Paris
5000m 13:01.09 Birhanu Yemataw BRN, Lausanne
10000m 27:38.16 Hassan Chani BRN, Maia
Mar 2:06.11 Yuta Shitara JPN, Tokyo
3000 Sc 8:22.00 Kosei Yamaguchi JPN, Abashiri
110mh 13.36 Ahmad Al-Mouaed KSA, Praha
400mh 46.98 Abderrahman Samba QAT, Paris
HJ 2.40 Mutaz Barshim QAT, Doha
PV 5.71 Xue Changrui CHN, Shanghai
LJ 8.47A Wang Jianan CHN, Guiyang
TJ 17.22 Dong Bin CHN, Eugene OR
SP 20.24 Tejinder Singh IND, Patiala
DT 68.85 Ehsan Hadidi IRI, Chula Vista CA
HT 78.18 Dilshod Nazarov TJK, Chorzow
JT 87.43 Neeraj Chopra IND, Doha
Dec 7948 Keisuke Ushiro JPN, Gotzis
20kmW 1:17:26 Eiki Takahashi JPN, Kobe
50kmW 3:44:25 Hiroki Arai JPN, Taichang
4x100m 37.85 Japan Team JPN, Osaka
4x400m 3:04.05 India Team IND, Gold Coast
RED = World Leader

STATISTICS

STATISTICS

ASIAN LEADERS (Women)

100m 10.99 Wei Yongli CHN, Resisprint
200m 22.73 Viktoriya Zyabkina KAZ, Almaty
400m 49.08 Salwa Eid Naser BRN, Monaco
800m 2:02.23 Manal Bahraoui BRN, Duffel
1500m 4:11.55 P.U Chitra IND, Guwahati
5000m 15:10.91 Rina Nabeshima JPN, Eugene OR
10000m 31:52.42 Mizuki Matsuda JPN, Yamaguchi
Mar 2:22.44 Mizuki Matsuda JPN, Osaka
3000 Sc 9:10.74 Winfred Yavi BRN, Monaco
100mh 13.08 Wu Shuijiao CHN, Shanghai
400mh 55.54 Aminat Odeyemi BRN, Goleniow
HJ 1.91 Nadzehda Dusanova UZB, Tashkent
PV 4.60 Li Ling CHN, London
LJ 6.64A Xu Xiaoling CHN, Guiyang
TJ 14.25 Olga Rypakova KAZ, Paris
SP 20.38A Gong Lijiao CHN, Guiyang
DT 67.03 Chen Yang CHN, Osterode
HT 75.02 Luo Na CHN, Halle
JT 67.69 Lu Huihui CHN, Halle
Hep 5898 Purnima Hembram IND, Guwahati
20kmW 1:26:28 Qieyang Shenjie CHN, La Coruna

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