1. Speed Development for Distance Runners Maria Hassan/Steve Willis October 2014

2. Speed for distance runners Q. What’s more important for middle-distance runners….Endurance or Speed?

3. Women’s 1500m Finals 400m800m1200m1500m(Per/300m) Beijing65.92.13.703.16.414.00.23(48.0) 67.862.7144.62 Deagu68.782.13.943.18.894.05.40(49.2) 65.1664.9546.51 London65.122.23.973.26.884.10.23(49.8) 78.8562.9143.35 Moscow65.732.13.923.18.914.02.67(48.3) 68.1964.9943.76

4. Men’s 1500m Finals 400m800m1200m1500m(Per/300m) Beijing56.481.56.062.53.673.33.11(42.7) 59.5857.6139.44 Deagu60.022.01.712.57.013.35.69(43.1) 61.7356.338.68 London58.31.58.632.54.723.34.08(42.8) 60.3356.0939.26 Moscow59.681.59.242.56.413.36.28(43.4) 59.5657.1739.13

5. Men’s 5000m Finals 1km2km3km4km5km(Per km) Beijing2.45.495.22.298.00.2910.32.5212.57.82(2.36) 2.36.82.38.02.31.292.22.3 Deagu2.50.905.35.608.13.7010.55.6013.23.36(2.41) 2.44.72.38.12.42.12.27.36 London2.55.405.56.708.24.9511.16.4713.41.66(2.44) 3.01.32.28.252.51.582.25.19 Moscow2.45.125.38.118.27.6911.04.7013.26.98(2.41) 2.52.992.49.582.47.012.22.28

6. What is speed? Pure Speed = Short sprints eg 4 x 60 Speed Endurance = Longer Sprints eg 4x150 Anaerobic repetitions = eg 4 x 300 Vo2 Intervals = eg 1000m intervals.

7. What are the benefits of sprint training for distance athletes? 1)Recruit FT fibers = Increase ‘recruitable fiber pool’ Sustain pace longer Kick Stress CNS 2) Running mechanics 3) Elastic energy storage & return (muscle stiffness) 4) Mechanical / Neuromuscular base

8. How do we ‘develop’ speed? 1)Can we develop speed? Q1 What is the athlete’s genetic ceiling for speed? Q2 Are they reaching that ceiling?

9. How do we develop speed? 2) What are the critical components for speed development? Posture (Flexibility) Technical efficiency Strength / Power Capabilities

10. How do we develop speed? 3) How do we implement these into our programmes (without it being detrimental to endurance training).

11. Group Discussion What do you look for?How do you develop it? Posture Technique Strength/ Power What are some examples of actual sessions/activities you use?