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Middle Distance Middle distance events are the most demanding in track and field because they are actually long sprints. Usually 800m and 1500m events are considered middle distance. Training is designed to develop these attributes. A training program should be developed to meet individual needs.   Technique When coaching middle distance runners, the coach needs to find the right combination of speed and endurance for each athlete. 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. Knee lift is lower than that of a sprinter. Heel does not go as high. Leg movement is smooth. Swing arms from shoulders; elbows are bent at approximately a 90-degree angle but can straighten a little more on the down swing. Arms and shoulders should be relaxed. Head straight; focus ahead ten to fifteen meters.   Training Focus (Workout Theory) for Middle Distance The focus of middle distance training is pace, with a balance between volume and intensity. Athletes need a good aerobic base to allow them to be able to pace themselves. However, they also need to incorporate speed training. They need good endurance to maintain speed over middle distance races.   Middle distance runners should try and maintain a predetermined pace established by their coach. An example would be running 400m in 45 seconds every lap during a 1600m training run. As well, the coach should set appropriate times for the athlete to run set distances at certain time intervals; for example, the athlete would run 200m every three minutes. To improve, the athlete would increase speed or decrease time to shorter intervals.   To work on speed, the athlete can do "surges." For example, have cones set out at intervals around the track. The athlete will run at normal stride to first cone and then "surge," or increase speed, to next cone and keep changing from normal to "surge" between cones.   Faults & Fixes Chart   Error Correction Drill/Test Reference Runner is too erect. Chin is too high; remind athlete to position the chin lower. Observation. Runner appears to be bobbing up and down (excessive bouncing). Pull through elbows. Wrist needs to go hip to chin. Observation. Do arm movement while standing. Runner is "twisting." Keep torso in a forward direction and toes pointed forward. Have runner run on a line or inside of the lane.   Coaches' Tips For Middle Distance Runners — At-a-Glance Tips for Practice Demonstrate stand-up start with commands (See Starts section for review). Demonstrate and practice breaking into lane one. Practice running in a group with bumping and jostling. Demonstrate how to pass another runner by running around him/her on the outside and getting two strides ahead before cutting back in. Ride along with runners on a bike with a pedometer to control running pace. Establish split times with athletes for certain distances of the race. Make sure athlete receives ample recovery time from training. Train to race: Simulate race conditions as much and as often as possible. Know when to say when; if an athlete is not running well, let it go. Practicing slow teaches you to race slow.   Tips for Competition Save energy for last part of race. Expect the unexpected. Never take the lead unless you plan on keeping it. Increase/decrease pace to position. Maintain contact with leader if not leading, keep in striking distance. Respond to moves of other runners so as not to get behind and boxed in. Maintain touch contact. Warm up properly. Plan the race.

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