Training for the Fast Half Fund

As we have seen in the dedicated articles ("Middle distance in athletics - importance of strength and endurance"and" Fast middle distance in "athletics - 800 and 1500m"), in fast middle distance both aerobic power and power and lactacid tolerance are essential; below we will go into detail and examine more accurately the methods, means and planning of training.

Aerobic training for fast middle distance athletics

Means for the development of aerobic RESISTANCE:

Slow running at 80-90% of the anaerobic threshold - SA (o deflection value - see), for 12-18km
Average run at 90-95% of HS, for 8-12km
Progressive race from slow to beyond the vd, for 8-12km
Fartlek with short variations of 30 "", medium of 1-2 "and long of 3-6", from 40-60 "TOT
Long repetitions of 2000-3000m in SA with active recovery of 1000m slow or passive of 1 ", for 8-12km
Short repetitions of 600-1000m in SA and breaks of 30 "" - 1 "for 6-10km.

Means for the development of aerobic POWER:

Repeated at speeds between vd and Vamax (see: "Fast middle distance in" athletics "- paragraph:" Importance of energy metabolisms ") of 1000-2000m, for 6-8km with breaks of 2-3"
The Va max corresponds approximately to the race speed in 3000m
Repeated at Vamax of 600-1600m for 6-8km with breaks of 3-5 ".

ANAerobic training and SPECIFIC RESISTANCE for fast middle distance athletics

All exercises which, in training, induce a stimulus similar to that of a competition are defined as specific; in fast middle distance, the running intensities are defined specifications they are different and can be: much higher than that of competition (development of anaerobic power) or between Vamax and that of competition (development of anaerobic capacity). All these, with the exception of those for the development of resistance to speed, must be inserted after the 2nd FUNDAMENTAL cycle which corresponds to the ability to produce up to 8-10mmol of lactate (Vamax).

Means for the development of RESISTANCE TO SPEED ": repetitions or series of repetitions over distances between 60 and 150m.

Means for the development of LACTACID CAPACITY:

Repetitions of 300-600m with speed higher than the race one in the short ones and between the Vamax and the race one in the longer distances; they can also be performed with the repetition series method (shorter pauses and scaling with training progression).
Race rhythms to develop specific speed and the ability to run in decontraction; they are used in the pre-competitive period and have ample breaks to ensure maximum concentration and proprioception

Means for the development of LACTACID POTENCY:

Repeats of 200-500m at high speeds with large pauses
Test at MAXIMUM speed or races over shorter distances than the official race.

Strength training for fast middle distance athletics

Strength training for fast middle distance running in athletics is essential for 2 reasons:

is the fundamental basis of speed,
the middle distance runner must achieve the ability to maintain the most correct technical gesture possible until the end of the race (precisely by optimizing the strength and the supply of energy to the muscles).

It is however necessary to take into account some particularities related to the specialty:

Limit hypertrophy in order not to risk increasing muscle viscosity and reducing vascularity
Limit the development of the explosive force in favor of the explosive-elastic one
Orient the development of strength towards resistance to strength
Given the contribution of ALL muscle fibers, the development of resistance to strength must focus on both aerobic and anaerobic metabolism.

Means for the development of STRENGTH:

General exercises:

General pre-athletics, in analytical and synthetic form, with natural load and with isokinetic machines
General pre-athletics, in the form of an extensive and modified circuit, even with overloads

Global exercises:

Squat
½ Explosive, continuous squat with counter-movement and jump
Classic lifts

Special character tutorials:

Multi-leaps
Amplitude stroke
Travel with tow

Specific exercises:

Uphill ride
Travel with tow

Globalized Muscle:

Naturally loaded skip with weighted belt
Spring on the forefoot and for twins and soleus with natural load and overload

Elasticity and reactivity:

Funicella
Rebounds between obstacles with natural load and with weighted belt
Skip with barbell.

Training of the technique for the fast middle distance of athletics

The technique favors the economy of the athletic gesture and this is not only valid for the cross-country skiing, but also for all the other athletic and sports disciplines; in other words, "economy" means energy saving and consequent improvement in hunting performance.
The middle distance runner must therefore learn to run in decontraction, to identify and impose his own pace, follow that of the opponents, change it to respond to an attack or to attack and sprint effectively in the final phase of the competition.
The factors that affect the energy cost of the ride are different:

efficiency of the muscles involved in the step: thigh (hamstring), buttocks, leg, etc;
coordination, flexibility, elasticity.

For the development of these aspects it is essential to obtain a space throughout the year, at the end of the warm-up (gaits, running techniques, etc.).

The gaits

Unrolled gait
Forefoot - heel - forefoot gait
Running with accentuated rebound
Skipping step
Run kicked behind
Circular stroke
Short and long skip
Sprinted race
Trotted run

The exercises to develop the running technique

All gaits can be combined in logical sequences with transition to running; the goal is to improve the economy of running action by improving proprioception and to adapt motor responses to different situations:

Short skip, long skip, run
Cora kicked behind, circular run, run
Alternating leaps, leap run, run
Wide stroke, fast circular stroke, wide stroke and vice versa.

Exercises to improve joint mobility and flexibility

They have the objective of improving muscle elasticity, joint mobility, the ability to relax the antagonist muscles; they can be performed in static form maintaining the position for a few seconds or dynamically with jumps, springs and oscillations performed with maximum ease.
They mainly affect the vertebral column, the shoulder-blade girdle and the coxo-femoral joint; they are used all year round in the warm-up phase and at the end for muscle relaxation.

Summary table of training for fast middle distance in athletics

ORGANIZATION OF THE ANNUAL MACRO CYCLE Quality to train Introductory period 1/10 - 31/10 1st fundamental period 1/11 - 31/1 2nd fundamental period 1/2 - 30/4 Pre-competitive period 1/5 - 31/5 Competitive period 1/6 - 15/9 Transition period 16/9 - 30/9 Aerobic endurance Running at a slow pace e
Fartlek with long variations Slow running, medium pace running, Fartlek with medium and long variations and long repetitive trials at threshold speeds Progressive running, medium pace running, short repetitive trials at threshold speeds Running at a slow pace and in progression, Fartlek with short variations and short repetitions at threshold speeds Slow Paced Running and Mixed Fartlek Slow Paced Run and Fartlek with Free Variations Aerobic power Repeated tests at speeds between the threshold and the Vamax Repeated tests at speeds between the threshold and Vamax and repeated tests at Vamax Repeated tests at Vamax Repeated tests at Vamax Speed (only for 800m) Alactic power uphill and on the track before speed resistance; distances 30-60m with 3-5 "breaks Alactic power uphill and on the track before speed resistance; distances 30-60m with 3-5 "breaks Alactic power on the track and on the track before speed resistance; distances 30-60m with 3-5 "breaks Speed resistance Repeated tests over short distances in the 2nd part of the period Series of repetitions over distances between 60-100m Series of repetitions over distances between 80-150m Aerobic power and lactic acid capacity Repeated tests at speeds between Vamax and 90% of the race speed; in the latter part of the period Repeated tests at speeds between the Vamax and the race speed Lactacid resistance Repeated tests over distances of 300-600m; in the second part of the period Repeated trials or series of repetitions over distances of 300-1200m Repeated trials or series of repetitions over distances of 200-1200m and race rhythms Lactic power Repeated tests at maximum speed over distances of 200-500m; ample breaks Short distance tests and races Power General pre-athletics with natural load and with muscle-building machines, skip and springing with natural load, rope, rebounds between obstacles (hs) low Extensive circuit training with muscle training machines, classic lifts, Squats, ½ Squat continuous-with countermovement-with contrast jumps increasing the volume, jumps on short and long distances, stroke in frequency and amplitude, uphill running, skip with anklets, springing with overload, rope, rebounds between hs, skip with overload Extensive circuit training modified with light overloads, classic lifts, Squats, ½ Squat continuous - with countermovement - with contrast jumps increasing the volume, jumps over short and long distances, stroke in frequency and amplitude, uphill running, skip and springing with load natural, rope, rebounds between hs, low skip with barbell Extensive circuit training modified with light overloads, general pre-athletics with natural load and with muscle-building machines, continuous ½ squat-with counter-movement-with contrast jump; in the first part of the period. Long-distance jumps, running in frequency and amplitude, uphill running and with weighted belt, skip and springing with natural load General pre-athletics with natural load, skip and springing with natural load General natural load pre-athletics Technique Gaits Gaits and impulse exercises Impulse exercises with transition to running Frequency / amplitude exercises, accelerations and launches Frequency / amplitude exercises, accelerations and launches Quickness + Resistance to quickness 40 touches kick and skip run, 60m fast run 80 touch kicks and skips, 100m fast runs 80-120 touches kick and skip run, 100m fast run 120 touch kicks run, up to 200 touch skips, 100m quick run

Bibliography:

The Handbook of the Athletics Coach - First part: general information, races and walking - Study & Research Center - pag. 69-84.