MIDDLE DISTANCE DRILL

9-Minute Drill

• Reps: 3 x 10
• Purpose
  Simulate race conditions of changing pace
  Develop surging tactics and condition athletes to hold steady pace
• Steps
  Begin running at steady state pace on track or grassy area
  On Coaches command begin appropriate speed
  Steady State Pace (10K pace): — 1 Whistle/Sound
  Tempo Run (Mile Run pace): — 2 Whistles/Sound
  Sprint Pace: 3 Whistles/Sound
  Coach controls pace based on whistle/sound commands
• Points of Emphasis: As speed increases, decrease time at paces
• When to Use: Conditioning circuit
  
  

Indian File

• Reps: 3 x 10
• Purpose
  Promote group running
  Develops ability to initiate surges, to move form behind the pack
• Steps
  Start group of runners in single file
  Run at leisurely pace for about three (3) minutes
  Back runner surges to front of line, taking over lead
  Run for 30 seconds
  Repeat until all runners have surged to front
  Return to starting place
• Points of Emphasis: Ability to turn on leg speed to get in front
• When to Use: Conditioning circuit; Early in season
  

Uphill Charges

• Short Hills: Sprinters Long Hills: Distance Runners
• Reps: depends on grade and length of hill
• Purpose
  Develop leg power and strength (especially quadriceps)
• Steps
  Take Hips Tall position and slight forward lean
  Charge hill
  Drive with arms and legs
• Points of Emphasis: Maintain Hips Tall positionGood knee drive and arm action
• When to Use: Fitness or conditioning exercises
  

500M Drill (Can also be used by 1600M runners)

• Reps: 3-4x
• Purpose
  Develop finishing sprint
• Steps
  Coach stands at beginning of straightaway
  Athletes takes off from there, running a 400M
  Then sprints to the finish.
  Coach determines pace that athlete needs to come by at, which usually faster than race pace.
  Once athlete passes finish line they keep jogging around track back to coach — 300M recovery
  Repeat
• Points of Emphasis: Increase in leg frequency at straightaway
• When to Use: Workout