In my view, an effective training plan hinges on two crucial pillars, with one being the continuous development of speed and power. Without delving too deeply into the science, power can be understood as a combination of strength, velocity, force, and neuromuscular adaptations. Speed is typically defined as maximum velocity, usually measured over increments of 30 meters or less (although for middle and distance athletes, I use 40 meters). With proper sprint mechanics and the necessary neuromuscular adaptations, an athlete who develops more power will achieve greater speed. A more forceful foot contact with the running surface will propel the athlete further with each step, resulting in greater speed (assuming proper mechanics). It is paramount that speed and power training are included year-round. I believe there is minimal cost and very low risk of injury when training for speed and power, and it can be sustained year-round.
My power development program for middle distance and distance runners involves heavy weight lifting and jumps. We have observed significant and measurable gains in power (using force plate testing) by utilizing these four primary lifts on a weekly basis: Hang Cleans, Quarter Squats, Trap Bar Deadlifts, and Push Jerks. These primary lifts are supplemented with single-leg, upper-body, and core movements. Unlike sprinters, distance runners may need to be more judicious in the number and intensity of ground contacts when doing jumps and plyometrics. The jumps program typically includes wicket hops, box jumps, and some limited depth jumps. These exercises are essential to strengthen and stimulate the stretch reflex in the legs, particularly the calf and Achilles complex.
Newfound power can only be translated into speed through proper sprint mechanics. It is paramount that athletes are taught the fundamentals and learn to apply those skills to their various race distances and sprints. Drills that teach dorsiflexion of the foot, proper foot recovery, and body position to attack the ground should be done regularly. Sprinting is a skill, and any skill must be practiced to improve. To get faster, you have to run fast—very fast! A couple of times a week, my middle distance and distance athletes will run at maximum velocity or at least very close to it. Because it’s easy to convert into 400-meter paces, I typically use increments of 40 meters for speed development but sometimes use 30 meters. Many coaches hesitate to employ max-velocity runs regularly, possibly due to fears of injury or negative impacts on subsequent workouts. However, my experience has shown that if done regularly, athletes no longer get sore from sprinting, and it actually primes them for subsequent workouts. In fact, I cannot recall an incident where an athlete was injured while doing a flying 30 or 40 at max velocity. This may be due to a judicious progression into max-velocity runs accompanied by a sound strength program. I highly recommend that runners work on speed regularly throughout the entire macro training cycle, from base training all the way to peak racing.
Throughout my career, I have consistently prescribed a multi-tiered, holistic training system. This approach encompasses training across all paces, from short sprints to marathon pace, with regular sessions at 1500-meter and 5k paces. Additionally, it emphasizes overall athleticism, incorporating heavy weightlifting and Olympic lifts.
While my training regimes continue to employ these principles, I have increasingly focused on what I term the primary training pillars: speed/power and aerobic capacity. I firmly believe that these pillars must be developed progressively throughout the whole year. By enhancing speed, power, and aerobic capacity, athletes can reduce the need for the highly demanding race-pace specific workouts. With greater speed, power, and aerobic fitness, athletes can initially approach race-specific training at a higher level and nail it the first time out! Over the past several years, working with some top 800, 1500 and 5k runners, I’ve found that with the primary focus being on these two fundamental pillars, speed/ power and aerobic capacity, that they can race very well with minimal race specific workouts. More on the speed/ power pillar next time!
The perennial query in training plans, especially amidst setbacks like injury or plateaus, often revolves around one central question: How much mileage are you logging? While undeniably relevant and integral to training, it may not always be the most pertinent inquiry at hand. Throughout my tenure as a college coach, my training programs typically featured moderate to low mileage as compared to peers. Yet, it's crucial to recognize that the volume of easy runs lays the foundation for enduring the rigors of intense workouts and races.
Understanding the meters required for demanding workouts and races provides a benchmark for determining the necessary mileage to support such endeavors. When confronted with a performance plateau, injury, or illness, many runners reflexively scrutinize their weekly mileage. However, I contend that the initial query should pivot to a different focus: Are you prioritizing adequate sleep to bolster your training regimen?
Most runners grasp the importance of sleep for recovery and repairing the micro-trauma induced by training. Yet, even eight hours of sleep might prove insufficient under intense training regimens. The subsequent question should delve into nutritional habits: Are you fueling your body adequately and meeting its nutrient requirements? Intense training demands meticulous attention to dietary intake in terms of what, when, and how frequently you nourish yourself. Finally, it's essential to evaluate the intensity, duration, and frequency of your hard workouts. These should constitute a modest proportion of your total weekly running volume. Once these three foundational questions—Sleep? Nutrition? Intensity?—have been addressed, only then should you pose 'the mileage question'.