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.
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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.
| DAY | A.M. | P.M. |
|---|---|---|
| Sunday | drills, strides and acceleration; sprints 6x150m, complete recovery (marathon > sprint pace | long run 20 - 25km |
| Monday | steady 12km | oregon circuit + 30 min recovery run |
| Tuesday | drills, strides + steady 12km | 12km alternating pace run or 12km tempo run |
| Wednesday | recovery run 10km | steady 12km run |
| Thursday | plyometrics + hill training; 2 x (4 x 200m) jog back recovery / 4min between sets ; 30min recovery run | weight training sessions + 10km steady run |
| Friday | rest | 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 recovery | 30min 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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