Middle and Long Distance Program
Coach Steve Adams
Ages of athletes coached are from 14 years of age and up.Events
Track: 400m, 800m, 1200m, 1500m, 3000m, 5000m, 10,000mRoad: 5000m to Marathon
Cross Country
Triathlon: running portion only
Practice Times / Locations
Base training / Cross Country - September to November
Meet in the parking lot of Foothills Track outside the building located on the SE corner
Monday, Wednesday and Friday's 5:00pm to 7:00 - 7:30
Indoor - December to March
Completion of Base Training and Start of Pre Competition.
University of Calgary Olympic Oval
Monday, Wednesday and Friday's 5:00pm to 7:00 - 7:30
Outdoor - April to August
Completion of Pre Competition and Start of Competition Period.
Foothills Athletic Park Track from April to the end of July
Monday, Wednesday and Friday's 5:00pm to 7:00 - 7:30
Events descriptions:
800m
The 800m race is a common track running event. It is the shortest common middle distance track event. The 800 metres is run over two laps of the track (400 metre track). During indoor track season the event is run on a 200 metre track, therefore requiring four laps.
The event combines aerobic endurance with anaerobic conditioning and sprint speed. Both the aerobic and anaerobic systems are being taxed to a high extent, thus the 800 metre athlete is required to combine training between both systems.
How to run an 800m (by Matthew Ewalt):
When the gun goes off, get out to a faster start than you would expect. The other runners will also do this, and after 150 meters, everyone will settle into their normal pace. You do this to be sure to get good position so you don't waste energy passing other runners while running the 800m.
Always try to stay on the very inside of the 1st lane. This insures you run the shortest distance on the turns, and so that you don't get passed on the inside of the lane. Try to pass runners on the straight-aways, rather than the turns, but you can pass on the turns if you absolutely need to.
Don't be scared of running too fast on the first lap, if you make yourself slow down to pace, you can often get slower times than if you didn't. If you properly trained, you will be surprised how fast you are able to run the 800m's second lap.
Be sure to breath a lot, and don't tense up any of your upper body. Pump your arms, but don't lock up and tense them, as this wastes energy and will tire you out while running the 800m.
Half of this race is the mental aspect. You have to want to stay with people and pass them, and you need to learn to tune out the part of your head saying that you are tired and can't run this fast. Once adrenaline kicks in, you can run much faster in the 800m than you ever could in practice. Let your will and emotion carry you through the 800m.
At the end of the first lap, now is when you begin to increase your pace. You will feel tired, and although it may feel like you are running your pace, you are probably going slower than your preset pace, and to compensate in your head, you need to increase the pace. If you are thinking to yourself, "I don't know if I can run one more lap," you are probably running the right pace for an 800m!
On the back stretch of the second lap, now is when you begin your kick. Most runners will wait until the final stretch when they see the finish, but that is much to late to use up your energy reserves while running 800m. Build it up the entire back stretch until you are at a fast sprint.
Coming onto the final stretch, you should feel more tired than you ever had before. Give it everything you have to make it to the finish of the 800m. Keep your running form, try not to resort to tossing your body from side to side. Many runners forget their running form on the home stretch, and they waste what energy they have left on unneeded movement.
Continue to run hard until you are completely over the finish line, and follow the instructions of the event staff until you are off the track.
After the 800m run:
Do not bend over onto your knees, bending your stomach, because this restricts the air flow to your lungs. Put your hands above your head and breath, until you are feeling better from running the 800m.
Afterwards, run a short, slow jog to refresh your legs. Although you may not feel like moving, you will feel much better after a short jog.
1500m
The 1500 metres or 1,500-metre run is the foremost middle distance track event in athletics. The distance has been contested at the Summer Olympics since 1896 and the World Championships in Athletics since 1983.
The demands of the race are similar to that of the 800 metres, but with a slightly higher emphasis on aerobic endurance and a slightly lower sprint speed requirement. The 1500 metre race is predominantly aerobic, but anaerobic conditioning is also required and the 1500 metre athlete needs to balance between endurance training with the ability to offset high amounts of lactic acid.
How to run a 1500m (by Steve Silverman ):
Running a 1,500-meter race requires strength, endurance, technique and speed. Improving in all aspects of the race requires training efficiently and discipline. A coach and your own experience will teach you the tactics you need for the race. Choosing the right techniques and strategy could mean the difference between winning the race and finishing back in the pack.
The Start
One keys to competing well in a 1,500-meter race is how you handle the start. You are not looking to outdistance the pack by sprinting out to a big lead. However, you want a solid start that allows you to compete without impediment. Attempt to become one of the three or four runners in front at the start and position yourself slightly to the outside. This will enable you to run at your pace and make a move when you want. Avoid getting boxed in on inside lane.
Steady Pace
Once you have determined your position, find the pace at which that you are comfortable running and can maintain for at least two laps. Holding that pace will enable you to run in a relaxed manner, conserving energy for a key point later in the race when you can go all out and win.
Surging
You have established your position with a good start. However, other runners will go to the front of the pack and you may lose your favorable position. To combat this, you have to increase your speed and surge to keep up with the pack. You don't want the leaders to get too far in front. You may be more comfortable running at a slower pace, but if the lead runners get too far ahead, you must make the tactical maneuver to increase your pace and catch up to the pack.
Finishing Kick
This is where conditioning takes over. If you are in optimum condition, you feel confident that you can run hard at any point in the final lap. Position yourself so you are in the second or third lane just behind the leaders with about 300 meters to go. Run hard enough that you are going at the same speed as the leaders for the next 100 meters. With 200 meters left, go into an all-out drive that should propel you into the lead. Maintain that pace through the finish line once you capture the lead.
