in-season
The in-season training for middle/ long distance runners is somewhat similar. They both involve a combination of endurance and speed workouts. Endurance training is key because it allows your body to function for longer periods of time before reaching a state of fatigue. Speed workouts are also vital in helping increase an athletes' foot speed. They also give athletes a stronger "kick" that allows them to finish the race quickly.
An example of an endurance workout is a long run, which help runners improve the strength of their leg muscles. Long runs also help runners mentally because it allows them to be familiar with the feeling of running through exhaustion.
Intervals are key in helping a middle/ long distance runner improve their speed. Interval workouts most often take place on the track, here are a few examples:
Beginner Middle-Distance Interval Workouts
5 x 600 meters
4 x 800 meters
3 x 1000 meters
2 x 1200 meters
Intermediate Middle-Distance Interval Workouts
6 x 600 meters
5 x 800 meters
4 x 1000 meters
3 x 1200 meters
Advanced Middle-Distance Interval Workouts
7 x 600 meters
6 x 800 meters
5 x 1000 meters
4 x 1200 meters
Besides on the track, interval workouts can also take place on a hill. Hill workouts are key in improving muscular endurance. speed, and tolerance for lactic acid.
An example of an endurance workout is a long run, which help runners improve the strength of their leg muscles. Long runs also help runners mentally because it allows them to be familiar with the feeling of running through exhaustion.
Intervals are key in helping a middle/ long distance runner improve their speed. Interval workouts most often take place on the track, here are a few examples:
Beginner Middle-Distance Interval Workouts
5 x 600 meters
4 x 800 meters
3 x 1000 meters
2 x 1200 meters
Intermediate Middle-Distance Interval Workouts
6 x 600 meters
5 x 800 meters
4 x 1000 meters
3 x 1200 meters
Advanced Middle-Distance Interval Workouts
7 x 600 meters
6 x 800 meters
5 x 1000 meters
4 x 1200 meters
Besides on the track, interval workouts can also take place on a hill. Hill workouts are key in improving muscular endurance. speed, and tolerance for lactic acid.
- Middle/ long distance runners should find a hill that takes about 30 to 90 seconds to run up
- Hills that go from gradual to steep incline are preferable because they make your body push itself through the lactic acid barrier at the end of the run
- An example of a hill workout would be three to four repetitions of running up the hill at 90% speed, and then slowly jogging down. Athletes should try to do 3-4 sets with 2 minute breaks