Chris Wardlaw - dual Olympian and coach of Steve Moneghetti and Commonwealth Games star, Kerryn McCann - shares his views on distance running.
Link: A Training System for Distance Runners
Link: Rab on the run - Interview
by Chris Wardlaw
Training for distance is definitely not rocket science, though for middle distance it gets a little more problematic! I reckon there are a few principles that should act as a checklist for any training program from 800m through to a Marathon. Obviously there needs to be variations on the theme depending on the distance to be raced, the time of year, key competitions and lifestyle considerations.
This can be an hour for some, 2½ hours for others depending on the athlete, event and stage of development. Why? Long running develops aerobic endurance, musculo skeletal strength and rhythm / cadence which is so essential for the optimal stride length for the athlete at the required speed.
See Principle 1. This run would be 20 – 30% shorter than the long run.
So many athletes think in day to day planning or weekly. So often I hear athletes say they have put together 3 weeks. Real development comes from long strings of continuity in training.
Many, many athletes in middle distance do not get fit enough through steady continuous running to do ‘sessions’. All training is ‘sessions’. The training elements in Principles 1 and 2 are the main sessions in a week!
Don’t hesitate to run over hills, rough ground, grass, footpaths and tracks. All the varied surfaces strengthens the musculo skeletal aspects of the athlete. Fartlek can be as beneficial as being on the track. Training on less than perfect surfaces makes putting on spikes at the track for a race a so much better ‘feel’.
If you follow the first 5 principles you will lower the risk of injury. Injury breaks continuity …fitness is harder to build…training is then dangerous. Training through an injury is madness. Days off early when an injury is present can save months later. If something does not warm up then…stop.
Gravity does not ever give up. One or two kilograms can make an incredible difference to an athlete’s performance.
The greatest enemy to fitness is lack of regular sleep. Eat well. Rest is training! Female athletes must be rigorous in managing their iron etc.
Belt yourself each day in training and you will not get to the level you should. Recovery training is as much a part of training as a set of 400s the day before. 400s for fitness, 200s for form is a variant on this principle.
Often athletes start with tomorrow’s training or next week’s race rather than looking to the goal ahead and working backwards. Rick Cooke will explain goal displacement in a future issue!! If you start at the goal next week’s race may not be the best thing to do.
I prefer to lower the risk and maximise the chances of getting to the line fit and ready by preaching moderate training (the ü factor) week upon week rather than creating a great diary entry but not getting to the line when you need to.