How do 1500m runners train

Coordination and speed training for middle distance athletes

DLV Academy, Wolfgang Killing, Videos H. Hommel, with the collaboration of Beate Conrad and Henning von Papen

Content:

classification

In terms of fitness, middle-distance running takes place at the intersection of endurance and speed. One is of no value without the other, because the hardness of the pace, i.e. endurance and sprint speed, is the performance-determining component of the intermediate-distance runner at the end of a race in an already tired state.

Since the middle distance runner sees himself primarily as a runner and not as a sprinter, the pure speed training is often neglected in favor of endurance and speed runs or the trainers think that with speed runs on the short distances (400 to 600 m) they have done enough speed training. The speed training not only has a value in itself, in that it develops the basic speed, but also has a positive effect on the running economy by improving running coordination and thus making better use of the conditional abilities. An interesting experience should prove this:

When running fast over flat obstacles, the athlete is "forced" to design a step from a short to an optimally long, i.e. not excessively long, step. As a result, some athletes over 30 m flying distances had faster times over the small hurdles than without. - Incidentally, that also affected runners with top German level. So here the "normal" middle distance training has already led to a significant negative change in the sprint performance. This can be counteracted with the appropriate exercises shown below. This high-quality coordination and speed training is indispensable for optimal individual performance in medium (and long-distance) runs.

Target groups)

The coordination and speed training is suitable for all age groups from school age to middle adulthood.

General running school exercises

Ankle work

  • Pay attention to a technically clean footrest and a clean roll!
  • If this is the case, the athlete can - as with all of the following exercises - work with a higher frequency.
  • Variations: After every 7 or 10 steps, perform a quarter turn without giving up the direction of movement (ankle work with turns). Individual steps can also be emphasized: E.g. every 5th step alternately lead one leg up and back to the ground

The exercises in the video

Piercing or punching step

  • The legs are stretched out from the hips in the knee and with the tip of the toes pulled up, struck forward.
  • Then they are actively led back and down to the floor in order to meet the body's center of gravity.
  • Gradually increase the stride length.
  • Variation: change in arm work / posture, e.g. B. the arms are stretched downwards, to the side, forwards or above the head (in order to learn to stabilize the hip axis and to build up body tension).

The exercises in the video

Combined running school exercises

Knee raises combined with heels

  • The left leg performs a knee lift, the right one a heel movement (change of side).

The exercise in the video

One-sided knee lift

  • Every left (or right) step is performed with a high knee scribe.

The exercise in the video

One-sided jump run

  • Each left (or right) step is performed as a jump run, with the other leg a flat transition step is performed.

The exercise in the video

Transition to the increase run

  • Starting with ankle work, the knee use is increased via skippings to knee lifts, this is maintained for a short time and transferred to an increase run.

The exercise in the video

Frequency runs over low obstacles

Knee lever up from a standing position over low foam blocks

  • 1. Spacing of foam blocks: 2.5 feet, 2. Spacing: 3 feet, 3. Spacing and all of the following: 3.5 feet
  • Total length: 15 m
  • Starting to run from a standing position: start reactively powerfully with high knees and a high bunion
  • Pay attention to short contact with the ground ("hot plate")!
  • 3 to 4 runs
  • Increase Spacing: 4.5 - 5 - 5.5 feet (3 to 4 runs)

The exercises in the video

Knee lever operation from a short run over mini hurdles

  • Spacing: 4.5 - 5 - 5.5 feet for runners (runners one foot more each)
  • Sprinting over 15 mini hurdles from a short run with high knee use - corresponds to approx. 30 m.
  • Pay attention to a good impression and energetic use of arms and swing legs!
  • Variation: Higher speeds can be achieved with an infeed extension (20 m). There are 12 to 15 mini hurdles or foam blocks at intervals of 6 to 6.5 feet for runners (very fast runners from 7 to 7.5 feet) and runners from 7.5 to 8 feet (very fast runners from 8 to 8.5 feet) ).
  • 6 to 10 runs

The exercises in the video

Sprints over mini hurdles with variable intervals

  • Sprint over mini hurdles with initially constant, then larger and finally shorter intervals.

The exercises in the video

execution

The speed training is a technique training. In order to work optimally, you have to do it when you are fresh, if possible at the beginning of the training; you should avoid extremely tiring loads in the previous unit. After warming up by running in and after extensive stretching, you begin with simple exercises for running coordination or running ABCs.

Load parameters for speed training

Table as JPG

exercise

number

Route lengths

Breaks

10 exercises of the running ABC

10 x 1

30 m

1'

Rhythm training: standing, increasing distance

2 x 3 to 4

15 m

1,5'

Frequency change

3 to 4

30 m

2'

Frequency runs with a run-up, individual intervals

6 to 10 times

20 + 30 + run

3'

Classification in the training session

As already mentioned, the speed work at the beginning of the training session should be done immediately after the warm-up. This can be followed by further running training, e.g. B. as short tempo runs (speed endurance; but then with a reduced number of frequency runs). In addition, some exercises for core stability, e.g. B. Medicine ball exercises to round off the training session. Running out and stretching will end the training session.

Classification in the training week

Basically, the main training unit on speed should be at the beginning of the week, as this is still a rested state. Other small speed stimuli can be set over the course of the week as preparation for speed runs or follow-up for easy endurance runs.

Significance and changes over the course of the year

Speed ​​is trained all year round! Beginning with technical-coordinative processes in the submaximal area, increasingly higher scopes are completed in the submaximal area. The maximum range is not completely neglected, but remains small.

As the year progresses, the maximum intensities increase at the expense of the submaximal runs, both in preparation for the indoor championships and the outdoor season. In doing so, however, the submaximal portion is not completely reduced in order to stabilize the coordinative component again and again.

Because of the nervous fatigue, the range of maximum speed is always well below what was previously trained in the submaximal range!

Exemplary weekly training plans

 

Weekly training plan in the general VP

Table as JPG

Mon

Tuesday

Wed

do

Fr.

Sat

So

Warm up

Speed
coordination
6-8x100 m SA (3min. P.)

Stabilization

leak

Warm up

GA2: 10 x 200 m
(on the mountain, extens.)

leak

Warm up

gymnastics
Circuit training

game

GA1-DL

game

swim

Warm up

Circuit training

game

GA1-DL (long)

gymnastics

leak

Break

Weekly training plan in the special VP

Table as JPG

Mon

Tuesday

Wed

do

Fr.

Sat

So

Warm up

Speed
coordination
Tempo runs:
4x150 mSA
(6-8 min. P.)

Stabilization

leak

Warm up

GA1-DL

Gymnastics
Stabilizer

leak

Warm up

GA2-TL:
6x1000 m
(3 min.p.)

leak

GA1-DL

Circuit training

leak

GA1-DL

gymnastics

leak

Warm up

Cross competition

leak

Break

Weekly training plan in the competition phase

Table as JPG

Mon

Tuesday

Wed

do

Fr.

Sat

So

GA1-DL

gymnastics
Stabilizer

leak

Warm up

Speed
coordination
2x150 m SA
(10-15 min.)

leak

Warm up

GA2-TL
(Race pace):
2x5x200 m
(2 min P./8 min SP.)

leak

GA1-DL

gymnastics
Stabilizer

Quiet

Warm up

Competition:
800 m

leak

Break

Legend: SA = speed endurance (speed greater than 100% of the performance target, in the direction of the competition phase up to 120%)

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