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Art of Training 201: Middle Distance Training
Introduction to the Course
Introduction
Overview
Principles of Middle Distance Training (45:42)
Balancing Speed and Endurance: The Mid-Distance Conundrum
Individualization of 800m Training (10:40)
An overview of 800m Training
Middle Distance Overview
Understanding Workouts
Specific Endurance (1:14)
Accelerations (13:55)
Combo: Hill Sprints + Aerobic (1:45)
Anaerobic- Specific 800m Training (3:43)
Workout Types and Classifications
Workouts: What are we trying to do? (4:41)
Considerations for Training
Cross-Country Training for Middle Distance Athletes
Mistakes We've Made in Mid-Distance Training
Do We Lose Speed?
Developing a Kick
Peaking and Tapering
Resources: Science of Mid-Distance Running
Strength Training
Strength Training for Middle Distance Runners
Resources for Strength Training
Different Philosophies of Middle-Distance Training
The Texas A&M Way- 400/800m runners
The Ingebrigtsen method (18:45)
Harry Wilson and Steve Ovett
Canova- Middle Distance Training
Amel Tuka Training
Resources: Notre Dame Mid-Distance Training
Notes on Kevin Pendegrast Coaching
Resources: Scott Christensen Training
Resources: Nic Bideau Coaching
Resources: College Mid-Distance Training
Walk Through: A season of 800m Training
Summer- Mid-Distance (13:18)
Fall/XC Season for Mid-Distance (25:38)
Early Season- Indoors (17:47)
Outdoor Season (23:41)
Bonus: HS 800m winter training outline
800m Workout Progressions
Specific- Top Down- 800m
Long Runs- 800m
Specific- Alternations- 800m
Specific- Top Down Progression #2-800m
Specific- Bottom Up Progression- #1
Specific- Bottom Up Progression #2
Maintenance- Aerobic + Specific
Speed Maintenance + Aerobic
Aerobic Support- Slow Twitch Oreintated
Aerobic Support- Fast Twitch Orientated
Blend Workouts
Race Simulation Workouts
Kick Workouts
Pure Speed to Speed Endurance
1,500m Workout Progressions
Specific- Top Down Progression
Specific- Bottom-Up Progression
Specific- Alternations
Specific Speed Endurance
Blend Workouts
Aerobic Intervals
Long Runs
Maintenance Workouts
Training Programs- Elites
Mark English- 2016 Olympic Build
Daniel Herrera
Eleanor Fulton
Alan Webb Training
Nick Symmonds
Ciaran O'Lionaird- 3:54 mile
Nate Brannen
Nick Willis
Nathan Fleck- 1:47 800m
Tommy Schmitz- 3:56 mile
1:44 800m Runners
Brendon O'Keefe- 3:41 1,500m running 4 days a week
Workout Examples and Explanations
Rhythm-8 x 200m, 4 x 150m
3 x 150m, 1 x 400m
2 x (3 x 120m) + 300m, 200m, 2 x 100m, 200m, 300m
100m, 150m, 200m, 300m, 200m, 150m, 100m
4 x 1,000m + 1 x 400m, 200
1 x 1,000m, 500m, 300m, 200m, 1 x 1,000m, 2 x (500m, 300m, 200m)
3x400m
500m, 300m, 200m, 100m + 250m
10 x 600m, 4 x 100m
1 x 1200m, 2 x 400m, 3 x 300m, 3 x 200m, 1 x 1200m tempo
2 x (3 x 200m, 1 x 300m) + 2 x 100m
3 x 800m + 4 x 120m
3 x 150m, 4 x 200m, 3 x 200m
10 x 150m
3 x 300m, 2 x 200m, 3 x 300m, 2 x 200m, 2 x 100m
300m, 250m, 200m, 150m, 100m
4 x (4 x 300m)
2 x (4 x 400m)
5 x 500m
2 x (600m, 400m, 300m, 200m)
4 x 300m
5 x (300m/200m)
8 x 400m, 4 x 300m, 2 x 200m
2 x 200m, 300m/250m/200m/150m/100m, 2 x 400m
3 x (600m, 400m, 300m, 200m) + 1 x 400m
2 x (300m, 200m, 100m, 400m)
3 x (400m, 300m, 200m, 100m) + 2 x 1K flush
1 x 800m, 5 x 200m, 1 x 800m
2 x 600m, 2 x 400m, 1 x 300m
2 x (500m, 400m, 300m, 200m, 100m)
Workout Examples: Speed and Speed Endurance
100m, 200m, 300m, 200m, 100m
2 x (90m, 100m, 110m, 120m) + 1 x 150m
3 x 150m, 3 x 100m
6 x 150m
2 x 250m / 3 x 150m / 3 x 80m
200m repeats
Speed Endurance
Specific Speed Endurance
Speed Endurance- 2 x 200m, 300m - 250m - 200m - 150m - 100m, 2 x 400m
220m Breakdowns
2 x (80m, 90m, 100m, 110m, 120m) + 1 x 150m
(50m, 100m, 150m, 200m, 250m) + (50m, 100m, 150m, 200m)
4x 250
4 x 250m sprint + 1 x 300m
3 x 150m / 2 x 500m / 1 x 300m / 2 x 80m
Workout Examples: Specific
Specific 800m workouts
400m repeats
1 x 400m, 2 x 500m, 1 x 400m
4 x 150m, 2 x (3 x 400m)
Specific 800m- 1 x 400m, 2 x 500m, 1 x 400m
2 x 500m / 2 x 200m, 100m, 100m, 200m
4 x 500m
800m / 3 x 400m / 300m / 200m / 150m / 100m
1 x 200m / 2 x 400m / 2 x 200m / 1 x 400m
3 x (600m, 500m, 400m, 300m, 200m) + 400m Very Fast
4 x 400m / 3 x 400m / 2 x 400m Cutdowns
2 x (300m / 300m / 200m)
3 x 800m / 4 x 120m
Workout Examples: Endurance Support Development
3 x 800m / 1 x 1 Mile / 3 x 300m / 3 x 150m
2 x 1200m, 3 x 600m, 4 x 400m, 4 x 200m
2 x (1600m, 1200m, 800m, 400m)
1 x 2,000m, 3 x 800m, 3 x 200m
6 x 800m, 4 x 200m
6 x 1,000m cutdown
2 x (10 x 300m @ 5K w. 100m recovery.)
1 x 1,000m / 6 x 800m / 5 x 200m
3 x 1 Mile + 4 x 300m
3 x 1 Mile + 5 x 300m
5 x 1 Mile Strength Cutdowns
1,000m Breakdowns
3,000m @ 97% PB + 3 x 800m cutdown + 4 x 300m @ 1M + 2K tempo
Workout Examples: Aerobic Support
6.79 Mile Tempo w/ Last 1.79 Mile Uphill
1 Mile + 2 x (4 x 1,000m)
4 Mile Tempo + 4 x 200m, 2 x 800m
800m, 600m, 400m, 300m, 200m + 2.5 Mile Tempo
Breaking it Down: A Season of Training
Base Training (6:31)
Pre-Competition (4:33)
Competition (4:41)
2 x 200m, 300m/250m/200m/150m/100m, 2 x 400m
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