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Long Distance Running (3,000m-10,000m) Long distance events are great for those athletes who enjoy running and have a desire to maintain dedicated training throughout the week on a long-term basis.  Success in the distance events comes from planning. Training must be consistent and progressive. The training sessions are designed to physiologically and psychologically enhance an athlete's potential to maximize his/her competition experiences.   Technique It is important to have a comfortable stride and rhythm and to not overstride. The foot strikes the ground less on the ball of the foot and more to the back of the foot; the foot rolls onto the ball and pushes off. The knee has some flex. Leg movement is smooth. Swing arms from shoulders in a comfortable back and forward movement. Arms and shoulders should be relaxed. Head straight; focus ahead ten to fifteen meters.   Training Theory There are several types of training techniques for long distance runners. When designing a training plan, it is important to match the plan to the athlete's fitness and skill level. It is important to review the plan frequently and adjust it as required. To get the most benefit from training, it is important to use various techniques since they have different purposes.   Interval Training — repetitive training runs on a track. Effort and recovery are usually equal. Effort can be from one to five minutes. Recovery can be walking or slow running. Fartlek Training — also known as "speed play." Athlete combines normal run with varying bursts of effort (speed). Usually on a varied terrain (flat and hills). Long Runs — athletes run for a specified distance or time at a moderate speed for longer distances. Speed Training — to improve the speed at which the athlete can run relaxed and maintain running form. This training is done mostly at the end of the season just prior to the big meets. For example, the athlete runs 1x600m all out with a 20-minute rest interval, followed by 10x100m as fast as possible, with a 100m walk interval between each.   Details of different techniques are commonly found in coaching or running books, magazines and on the Internet.   Faults & Fixes Chart   Error Correction Drill/Test Reference Athlete's leg drive may be causing the body to move upward instead of forward. Make sure hips maintain same level — do not rise up and down. Bounding. Observation. Arms swing across the chest. Arm movement should be back and forward and not across chest. Have athletes point where they are going with each arm swing. Sit-down arm movement drill. Athlete tenses up while running. Exhaustion or poor technique is most likely the cause. Concentrate on relaxation, especially facial muscles (relaxation drills). Improve aerobic/anaerobic endurance. Head is swinging/ bobbing side to side. Have athlete look straight ahead. Ensure arms are moving back and forward and not across the chest. Ensure athlete is running upright and not leaning back. Concentrate on technique.   Coaches' Tips For Long Distance Runners — At-a-Glance Tips for Practice Have athlete stand with lead foot under center of gravity with drive leg fully extended. Have athlete run in place bringing heels under buttocks. Demonstrate rolling the foot forward, pushing off the balls of the feet. Be quick off the foot. Demonstrate a quick turnover. Demonstrate a smooth foot strike with very little vertical lift. Have athlete be aware of when the toe leaves the ground to get better push-off. Check for upper body twisting by looking at athlete from front view. Check for crossover of feet or toes pointing outward. From side view, check that hands stop at midline on upward swing and back at hip on downward swing. Demonstrate how arm tempo can help control rate of turnover.

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