Extended middle distance in athletics - 5000 and 10000m

Training of lactacid capacity: training means

Long repeated tests of resistance to speed

They are performed over distances of 200-600m and preceded by a warm-up type race; the speed is always much higher than the competition one and the recoveries are passive or mildly active; they have the function of improving the ability to express speed and maintain it in the final race. The intensity varies according to the subjective response and the period of the competitive season; it starts by reaching the maximum volume indicated, then increasing the intensity gradually and finally reducing the recoveries.
Two methods can be used:

1. Repeated tests with constant pauses
2. Series of repetitions in which pairs, triplets, quadriplets are performed, using equal or different distances, with micro-pauses between repetitions and macro-pauses between the series.

Long repeated speed endurance tests for prolonged middle distance training must be performed: over distances of 200-500m for juniors and 200-600m for seniors, for a total of 2-4km and 5-6km, with recoveries of 2 "30" "- 1" 30 "" and 2 "-1", and intensity between 115-110% of personal best on 5.000m for juniors and between 120-110% of personal best on 10.000m for seniors.

Race rhythms

They are performed over distances of 800-3000m and preceded by a warm-up type race; the speed is always that of competition and the recoveries are passive and complete (max 5 "-6"); they have the function of distributing the effort in a complete and balanced way, refining the race to the rhythm of the race. It starts with distances of 1 / 3-1 / 5 of the race distance to reach a maximum of 50%.
The competition rhythms for the prolonged middle distance training must be performed: over distances of 1.000-2.000m for juniors and 1.000-3.000m for seniors, for a total of 4-5km and 6-8km, with recoveries up to 8 "and up to 5", and speed equal to the personal best of the race in question.

Strength training: training means

The means for the development of strength in prolonged middle distance training are divided into 2 categories:

1. Muscle strengthening means of a general nature: they affect all the muscles of the body, they are performed both in an analytical and global form, with natural load or with overload, with a system of series of repetitions or circuit training
1. Analytical exercises: performed under natural load or with slight overloads in a dynamic form; initially they can be performed with series of repetitions (gradually increased in the number of series and repetitions), to evolve in circuit training as follows:
1. Extensive circuit: 8-12 stations of 30 "" l "one, with sufficient pause to move to the next station, slow speed and heart rate between 120-140 bm; to be repeated 3-5 times for 30" -45 "of work
2. Intensive circuit: organization like the previous one but favoring the maximum execution speed at each station and with pulsations of 160-180 bm; repeat the circuit 3-4 times with pauses of 4 "-6" between the circuits themselves
3. Modified circuit: it is the combination of one of the previous two and the race; there are 100-200m of fast running between the stations and breaks of 3 "-5" between the circuits themselves. Repeat 3-4 complete circuits
2. Global exercises: performed with barbell or isokinetic muscle machines; the exercises are:
1. Snatch: up to 50% of body weight, 2-3 sets of 6 reps with 2 "-3" rest
2. Momentum: Up to 60% of body weight, 2-3 sets of 10-20 reps with 2 "-3" rest
3. 1/2 squat with counter movement: up to 100% of body weight, 2-3 sets of 10-20 reps with 2 "-3" rest
4. ½ squat jump: up to 50% of body weight, 2-3 sets of 30 "-45" with 2 "-3" - rest
5. Gaits in sagittal split: up to 50% of body weight, 2-3 sets of 10-12 steps with 2 "-3" - rest
2. Muscle strengthening means of a special and specific character: they contain the tender gestures or part of them
1. Gaits:
1. Run forefoot - heel - forefoot
2. Running with accentuated rebound
3. Step and deadlift
4. Short and long skip
5. Sprinted race
6. Skipping step
7. Circular stroke
8. Alternating leaps
9. Jump between obstacles
2. Uphill running: repeated tests or series of repetitions of 60-150m (also 400-600m for resistance to specific fast force); the slope is 10% for the short ones and 6-8% for the long ones. In total, 10-20 rehearsals take place with breaks from 1 "to 3". It is important to value the thrust of the leg and the advancement of the free knee, the distance in longer distances must not be such as to produce large quantities of lactic acid as it would prevent the specific development of resistance to force.
3. Running with weighted belt: enhances the muscular reaction and correlates even more to the specific gesture, therefore, in the training plan it is inserted later than the previous one while using the same distances and breaks; the weight of the belt varies from 4 to 5kg.

Flexibility and joint mobility training: training means

They are used to improve muscle extensibility, joint mobility and the ability to relax the antagonist muscles, they can be performed in a static or dynamic form (impulses, springs, oscillations) in maximum ease; it is necessary that no discomfort or pain of They are present all year round and are placed during heating or at the end, for de-fatigue.

Technique training: training means

They improve the effectiveness and economy of the running action by increasing the proprioceptive capacity and general perception, consequently adapting the motor response; they can be divided into:

1. Exercises that improve the economy of the gesture by increasing its mechanical performance
2. Exercises that improve the power of running action and the ability to express speed

In both cases it is possible to carry out exercises of a global or analytical nature as already described for fast middle distance.
It is therefore necessary to pay attention to some particular characteristics:

1. Responsiveness of the feet
2. Coordinated and relaxed action between upper and lower limbs
3. Energy-saving coordination between agonist and antagonist muscle groups
4. Control of thoracic and diaphragmatic breathing.

They must all be acquired and then carried out extensively also through the circuit system; technical exercises, in addition to warm-up and de-fatigue, must be used in specific training sessions.

Race tactics training

Runs are performed over varying distances, at race intensity, continuously varying the executive parameters in the continuous simulation of the race conditions in order to know all the difficulties.
E.g .: 8-10 x 400m with 1 "30" "recovery, performed with 3 100m fractions at race pace and one faster than 2" "BUT always placed in a different position: at the first, at the second, at the third or at the fourth stage ... or ... run a 10,000m, changing pace every km.
NB. Strengthening the willpower is essential to increase personal competitiveness.

Summary table of training for prolonged 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 Running at a slow pace, running at medium pace and running with long variations Running at a slow pace, running at medium pace and running with mixed variations Running at a slow pace, running at medium pace and running with short variations Running at a slow pace, running at a medium pace, and running with short variations Running at a slow pace Aerobic power Running in progression from slow to fast and repeated tests over long distances Running in progression from slow to fast, repeated tests over medium and short distances, and race rhythms Repeated tests over short distances and race rhythms Lactate capacity Repeated tests over short distances Repeated tests over long distances and race rhythms Repeated tests over long distances and race rhythms Power: -general Analytical exercises Extensive and modified circuit training Intensive and modified circuit training Extensive circuit training with muscle-building machines -global Classic lifts and quick half squats with countermovement Classic lifts and quick ½ squat and jump countermovement -special and specific Alternating leaps and repeated uphill trials over short distances Alternating leaps and repeated uphill trials with speed changes Alternating jumps, repeated uphill trials over long distances and running with a belt Running technique Gaits Gaits and impulse exercises Impulse exercises with transition to running Frequency / amplitude exercises, and accelerations and launches Frequency / amplitude exercises, and accelerations and launches

Bibliography:

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

Other articles on "Prolonged Half-Fund Training - 5.000 and 10.000m"

1. Extended Half Fund - 5000 and 10000m - General and Training
2. Fast middle distance in athletics - 800 and 1500m
3. Middle distance athletics - importance of strength and endurance
4. Training for the Fast Half Fund