Preparation of the Elite Junior

Middle Distance Runner

Scott Christensen
Part 1: Athlete and event profiling for the
middle distance events.

Part 2: Training modalities for the 800 and

1600 meter events.

Part 3: The multi-paced training scheme for

the 800 and 1600 meter events.

Part 4: Key workouts for each pace of the

multi-paced training scheme.
 Scott Christensen
• Stillwater, Minnesota, head
coach for 30 years.
• Seven different Minnesota
State Champions in the 800
and 1600 since 1996.
• Four Stillwater alumni have
broken 4:00 in the mile since
2003.
• Fourteen year USATF Level
2 Lead Instructor in
Endurance.
 Part 1

Athlete and event profiling for

the middle distance events.
“The 800 and 1500 meter events are
physiologically very close, but very
distant psychologically” Peter Coe.
 Combined Zone Races
All races from the 800 meters and longer
have a significant aerobic and anaerobic
component of energy contribution, and are
called combined zone races.

Combined zone races have a comfort zone

and a critical zone. The critical zone is
where the race is won or lost.
Successful racing in the fast end of
the combined zone (800 and 1600)
relies on managing oxygen
and……..
The toleration of disassociated
Lactic Acid (C3H5O3 + H)
 Anaerobic and Aerobic Energy
Contributions
• Event Aerobic Anaerobic Glycolytic Anaerobic Alactic

• 800 meters 40% 55% 5%

• 1600 meters 50% 48% 2%

• 3200 meters 70% 30% <1%

• 5000 meters 80% 20% <1%

Physiological Definition of “Elite” in
Endurance Events
• A genetic/trained physiological shift in
an athlete to a greater contribution by
the aerobic energy system at a
combined zone race distance.

• Example: 3000 meter race.

• General Population = 70% aerobic/30% anaerobic
• Paula Ratcliffe = 85% aerobic/15% anaerobic
 VO2 Kinetics to Steady State
@16 km/hour
Jones and Berger 2008

Comparison of VO2 Response

3000
2500
VO2 (mL min -1)

2000
PR
1500
GP
1000
500
0
-120 -60 0 10 30 60 120 180 240
Time (seconds)
 It Is All About Preparation
“ If given 8 hours to cut down an oak
tree, I would spend the first 6 hours
sharpening my axe.”

Abraham Lincoln
 Training Issues for the Coach
• Chronological age
• Training age
• Volume vs. Intensity
• Overtraining
• Climatic Concerns
• Injury Prevention
 General Physiological Goals

• Improve the aerobic

energy system.

• Improve the two

anaerobic energy
systems.

• Strengthen the
muscular system.
1/23/19 14
Considerations During the Training
Periods of the Elite Miler
• Determining goals,
objectives, and
physiological
parameters.
• Sequencing workouts
• Easy days are well
thought out.
• Psychological needs
of the athlete are
prioritized.
 Goals and Objectives
800 Meters 1600 Meters vVO2 5000 Meters

December 2:05.30 4:27.00 4:56.00 15:37.00

January 2:04.05 4:25.00 4:53.00 15:31.00

February 2:02.81 4:23.00 4:51.00 15:24.00

March 2:01.58 4:21.00 4:48.50 15:11.50

April 1:57.34 4:14.00 4:42.30 14:51.35

May 1:54.87 4:09.78 4:34.50 14:37.50

State Meet 1:53.52 4:06.23 4:31.80 14:26.32

Junior Nats 1:51.78 4:04.36 4:28.30 14:23.30
 Physiological
200-
Parameters
1000- 20-40
400 400-600 600-800 1600 Min.

120% 114% 105% 100% LT 85%

VO2 VO2 VO2 VO2 VO2

Dec 62.65 67.69 4:51.00 4:56.95 5:44.00

Jan 62.02 66.78 4:49.00 4:53.98 5:42.20

Feb 61.41 65.66 4:47.00 4:51.04 5:40.23

March 60.79 64.83 4:43.50 4:48.13 5:36.30

April 58.36 63.00 4:37.30 4:42.63 5:28.30

May 57.85 62.02 4:30.50 4:34.30 5:23.89

State 57.21 61.20 4:28.80 4:31.20 5:18.32

Junior Nat 55.93 61.08 4:25.30 4:28.33 5:15.10
 Designing the elements of the
macrocycle so that the best
performances are at the end of the
»
season should be the number one
objective.
Specific Periods Within the 800 and
1600 Meter Macrocycle

• The Preparation Period focuses on

the athlete as an endurance runner.
• The Competition Period focuses on
the athlete as a miler.
• The Transition Period allows the
athlete to prepare for the next stage
of development.
 Biomotor Fatigue
• Weakness or weariness resulting from
exertion or prolonged stress.

• Can be short-term or chronic.

• A limiter of athletic performance.

 Sources of Fatigue
• The accumulation of by-products; e.g., hydrogen ions
in the muscle cells & blood.

• The depletion of substances; e.g., depletion of glycogen

in the muscle cell.

• Changes in metabolic function from acidity or changes

in core body temperature; e.g., enzyme disturbances.

• A limitation at the neuromuscular junctions of the

nervous system, e.g., sodium-potassium pump.

• Disturbed coordination regulation through over-

demands on the neuro-hormonal system.
 Part 2

Training modalities for the 800

and 1600 meter runs.
 Training Modalities for Middle
Distance Runners
• The Long Run IMPORTANT
• Tempo Run IMPORTANT
• Strength Run IMPORTANT
• Recovery Run CRITICAL

• VO2 max Run CRITICAL

• Interval Run CRITICAL
• Repetition Run CRITICAL
 Long Run
• Outer reach of fitness level is the goal.
• Fat rather than carbohydrate is the
primary energy source.
• Done at the aerobic threshold, 65%
VO2 max pace.
• Pace consideration when done in a group.
• Extent is 20% of weekly mileage
throughout the macrocycle.
Fuel Depletions and Limits
 Tempo Run
• Extent of work is
beyond 1600 race
distance.
• Intensity is done closer
to the anaerobic
threshold.
• Duration dictates pace.
• 6K-7K at 90% of VO2 max.
 Anaerobic/Lactate Threshold
• The speed at which
H+ ions begin
accumulating.
• Measured by lactate
concentrations.
• About 15K pace (4.2
m/s) is the training
mark, or 85% of
VO2 max velocity.
• Tempo runs are done
as a percentage of
VO2 max velocity.
 Strength Run
• Greater resistance to force is the goal.
• Any running is strength work.

• Hills are the main target workout.

• Hills are done in 4 microcycle blocks of time.
• 35-45 second bouts of work.
• 4 minute jog of incomplete recovery.
• Sets of 6-8.
 Recovery Run
• Recovery has many aspects and may
simply be adding base mileage at the
aerobic threshold pace. Shorter in
distance than the long run.

• Energy system recovery and muscle

repair are the biggest concerns.

• 20 min run at minimum.

 A Critical Understanding of VO2 max
is Necessary for the 800/1600
• Aerobic power improves
due to cardiovascular
development.
• Cardiac Output (Q) = HR x
SV.
• VO2 max = HR x SV x A-vO2
diff.
• HRmax = 207 – 0.7 x age.
• VO2 max pace HR is ~85%
of HRmax.
 Percentage of VO2 max as a
Function of Race Velocity
Event % of VO2 max
• 800 Meters 120%
• 1500-1600 Meters 110%
• 3000-3200 Meters 102-100%
• 5000 Meters 97%
 VO2 max Training Study
12 week Training Period
(Helgerud et al, 2007)
• LSD: CR for 45 min @70% VO2 max

• LT: CR for 25 min @85% VO2 max

• 15/15: 47 reps @90% HR max, 15 s rest

• 4*4 min: 4 min repeats @ VO2 max

Workout repeated twice per week, 40 mile weeks.

% Change VO2 max & Stroke Volume
(12 Weeks)
Helgerud et al, 2007, MSSE

12
10
8
6
4 VO2 max
Stroke volume
2
0
-2
LSD LT 15/15 4 * 4
min
 Pre/Post Physiological
Changes

Pre Post Pre Post Pre Post Pre Post

LSD LSD LT LT 15/15 15/15 4*4 4*4

VO2 55.8 53.8 59.6 60.8 60.5 64.4 55.5 61.4

max

VE 150.6 153.3 148.8 153.6 147.5 160.3 150.7 164.8

O2
 Deena Kastor’s vVO2 max
Development
• Tested VO2 max :
• Age 22 (1995) VO2 max: 77.5 ml/kg/min
• Age 27 (2000) VO2 max: 80.5 ml/kg/min
• Age 32 (2005) VO2 max: 81.1 ml/kg/min

• Tested VO2 max at Lactate Threshold:

• Age 22 (1995) : 61.8 ml/kg/min
• Age 27 (2000) : 62.2 ml/kg/min
• Age 32 (2005) : 67.3 ml/kg/min
 VO2 max Run
• A lab value and a field
value.
• Each bout of work is
400-3200 meters.
• Total volume is 3200-
8000 meters.
• Done as an interval
style workout.
• Pace is date specific.
• Rest equal to work.
 Interval and Repetition Runs
• Used mainly for anaerobic and VO2 max
development.
• 30 meters to race distance.
• Barefoot grass runs.
• Rest dictates training effect.
• Efficiency early.
• Capacity late.
 Recovery And Blood Lactate Levels
Active Recovery Passive Recovery

18

16

14
Blood Lactate (mmol/L)

12

10

0
0 2 4 6 8 10 12 14
Recovery (min)
 Part 3

The multi-paced training

scheme for the 800 and 1600
meter events.
 The Multi-Paced Training Scheme
• Based on a 12 day microcycle.

• The long run, tempo run, strength run, recovery

run, and races are included within the 12 days.

• The 12 day cycle also includes one day each of

five distinctively varied paces that predominantly
deliver ATP through the anaerobic energy
system. This is the multi-paced training scheme.
 The 5 Paces of the Multi-Paced
Training Scheme for the 800/1600.
• VO2 max Run (800-3200 meters)

• Special Endurance 2 (Grass Runs – 500 meters)

• Special Endurance 1(300-500 meters)

• Speed Endurance (150 meters)

• Speed (30-60 meters)

• Adapted from: Frank Horwill, Peter Coe, and Sebastian Coe

 Sprinters vs. Distance Runners
[Rate vs. Economy]
WR Mean Time per 100 m vs. Distance

20
18
mean time/100 m (s)

16
14
12
10
8
6
0 5000 10000 15000 20000 25000 30000 35000
distance (m)
 Anaerobic Energy Zones
• Anaerobic alactic
using PCr to
ATP fuel shuttle.
• Anaerobic
glycolytic using
carbohydrate to
ATP as the fuel
shuttle.
1/23/19 43
 Glycolytic Workloads
Speed 60 meters to [Ex.] 2 sets of 5
Endurance 150 meters @ reps of 110
97% max effort meters.
Special 150 meters to [Ex.] 2 sets of 3
Endurance 1 300 meters @ reps of 300
95% max effort meters
Special 300 meters to [Ex.]1 set of 4
Endurance 2 600 meters @ reps of 500
92% max effort meters
 Glycolytic Training Parameters
• Efficiency work done
first 2/3 of season.
• Capacity work done
last 1/3 of season.
• Efficiency work done
as interval runs.
• Capacity work done
as repetition runs.
 Glycolytic Workouts
• Choose between Speed Endurance,
Special Endurance 1, or Special
Endurance 2.
• Decide the extent.
• Decide the intensity.
• Decide the reps and sets.
• Decide the total volume.
Improvements in Ground Contact
Time

“If a distance runner can lessen their

ground contact time by .02 seconds per
stride, with all else being equal, there
should be a ~5 second improvement in
1600 meter performance. This can be
accomplished by strengthening the
muscles of the foot.”
Ralph Mann Ph.D.
 Special Endurance 2 Work
Done on the Grass
• Used on a regular basis it will strengthen the
muscles of the foot.

• Athletic fields or grassy parks can be set up

with cones to provide a 500-600 meter
course.
Anaerobic Endurance Intervals
and Repetition Runs
Examples:

800m and 1600m

Special Endurance 1
Cornerstone Workouts

• 8 x 400 in 58 sec with 3

min rest

• 4 x 400 in 51 sec with 14

min rest
 Speed Endurance
• 60-150 meters on the track.
• The essence of “fast” running.
• For the 800/1600 concentrate on 150
meters.
• Because it is 100% effort, control of the
rest interval dictates effect,
 Glycolytic Capacity Work
• Repetition running is
the type of work.
• Parameters of the
load is near max
with long recovery.
• Rest as a vital
component.
• Watch out for
“OVERDOING”
the effort.
 Alactic Energy Zone
• No hydrogen ion build up.
• 7- 9 seconds in duration.
• Limited by fuel reserve.
• Fuel restored at sub-maximal velocity “on
the fly”.
• Used for max speed development.

1/23/19 52
 Alactic Speed Work
• Strength work –> 4x
the force generation.

• 10-12 flying, 30-60

meter runs, full 3-4
min rest.

• Good videotape
workout.

• Follow with a 4 mile

recovery run.
 Regeneration Timeframe
24 hours
• Normal long runs, strength runs, recovery runs,
moderate tempo runs, alactic runs

48 hours
• Races, long runs plus, lactate threshold runs,
basic glycolytic, strong tempo runs, VO2 max

72 hours
• Long races, very strong glycolytic, very strong or
long tempo runs
 Training Effects
• Some physiological effects after 24 hours.
• Full physiological effects after 20 days.
• Periodize and sequence your workouts so
they fit the race schedule.
• The body is very resilient when at a high
fitness level.
• Watch for muscle trauma caused by too
much testosterone.
 12 Day Multi-Paced Microcycle
• Day 1: VO2 max • Day 7: Special 2
• Day 2: Hills • Day 8: Tempo Run
• Day 3: Long Run • Day 9: Recovery Run
• Day 4: Special 1 • Day 10: Speed Endur.
• Day 5: Recovery Run • Day 11: Recovery Run
• Day 6: Race • Day 12: Speed
 Part 4

Key workouts for each pace of

the multi-paced training
scheme.
 Cornerstone Workouts
• 4 * 1 mi @ VO2 max pace • V02 max
• 7 * 800 @ VO2 max pace • V02 max
• 8 * 90 sec runs on grass • Special Endurance 2
• 8 * 400 with 3 min rest • Special Endurance 2
• 6 * 150 with 4 min rest • Speed Endurance
• 8 * 400 with 45 sec rest • Special Endurance 2
• 15 * flying 30 meters • Speed
• 4 * 500 with 15 min rest • Special Endurance 2
• 8 * 200 with 8 min rest • Special Endurance 1
• 2 * 3 * 300 with 3 min rest • Special Endurance 1
 VO2 max Workout #1
• Active 3 mile warm-up run.
• Extent is 4 * 1 mile.
• Pace is PRESENT DAY 3200 max effort.
• Use a conversion table or a Vdot (Jack
Daniels) value to determine work effort
from another race value.
• Rest is equal to work.
• 2 mile jog.
 VO2 max Workout #2
• Active 3 mile warm-up run.
• Extent is 7 * 800 meters.
• Pace is PRESENT DAY 3200 max effort.
• Use a conversion table or a Vdot (Jack
Daniels) value to determine work effort
from another race value.
• Rest is equal to work.
• 2 mile jog.
 Special Endurance 2 Workout #1
• 2 mile active warm-up.
• Using 5 cones set up a 500-600 meter course
on the grass of several side by side soccer fields
or a park.
• Have the runners barefoot during the repeats.
• Extent of run is 8 * 600 with near max effort.
• Vary the rest so that the athletes run all 8 at
about the same time. Start with 3 minutes rest
and gradually move to 5 minutes rest between.
• 2 mile jog.
 Special Endurance 2 Workout #2
• 2 mile active warm-up.
• Several very fast strides.
• Extent of work is 8 * 400 meters at near
max effort on the track.
• Rest is 3 minutes.
• Time goal is (at least) 5 seconds faster
than PRESENT DAY 1600 pace.
• 2 mile jog.
 Speed Endurance Workout
• With a measuring wheel and can of spray paint, mark a
dot on the track exactly 150 meters from the finish line.
• 2 mile very active warm-up.
• Extent of work is 6 * 150 meters on the
track at max effort. Use a starting device.
• Rest is 4 minutes.
• Time goal is their PRESENT DAY 400
meter time multiplied by .35.
• 3 mile easy run.
 Special Endurance 2 Workout #3
• 3 mile active warm-up.
• Several active strides.
• Extent of work is 8 * 400 meters on the
track at seasonal 3200 goal paced effort.
• Rest is a 45 second jog to the next starting
point. Athletes rotate around the track.
• Time goal is their 3200 meter seasonal
goal. The 8th 400 is absolutely max effort.
• 2 mile jog.
 Speed Workout
• 2 mile active warm-
up.
• Several active strides.
• Flying 30 meter
repeats on the track.
• Work is max effort.
• 4 minutes jog rest
between repeats.
• Do up to 12 reps.
• 4 mile easy run.
1/23/19 65
 Special Endurance 2 Workout #4
• Capacity work done as repetition running.
• 2 mile active warm-up.
• Several active strides.
• Extent of work is 4 * 500 at max effort.
• Rest is near complete at 15 minutes.
• Time goal is PRESENT DAY 800 pace
multiplied by .59.
• 1 mile jog.
 Special Endurance 1 Workout #1
• 2 mile active warm-up.
• Several very active strides.
• Extent of work is 8 * 200 at near max effort
on the track.
• Rest is extensive at 8 minutes between
repeats.
• Time goal is PRESENT DAY 400 meter
pace multiplied by .47.
• 2 mile jog.
 Special Endurance 1 Workout #2
• 2 mile active warm-up.
• Several very active strides.
• Extent of work is 2 sets of 3 repeats of 300
meters on the track.
• Rest is incomplete at 3 min between repeats and
5 minutes between the sets.
• Time goal is seasonal 800 goal pace multiplied
by .35.
• 2 mile jog.

.
 Dealing with Mid-Week Duals
• One race per week is
preferable.
• Many duals are
mandatory.
• Smaller teams have a
greater challenge
than bigger teams.
 Ups and Downs of Dual Meets
• Using smaller meets for developing young
athletes and emphasizing split time
awareness is a plus.

• Too many meets may lead to injuries,

fatigue, chronic poor race performances
and psychological stress, all minuses.
 The Peak is Many Things

• Fitness is at a peak.
• Strength is at a peak.
• Hormones are at a peak.
• Rest is at a peak.
• Enzymes are at a peak.

• Aerobic system needs strong stimulus every 4 days.

• Anaerobic system needs strong stimulus every 3
days.
 More Endurance Information
Available in the Following Book:

The Complete Guide to Track and

Field Conditioning for Endurance
Events.

By Scott Christensen

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