Q: Here is my problem.  I have a lot of football boys who aren’t fast enough to be sprinters and who are adamant about not wanting to be “distance” runners. They are tough enough to run the mile and 800 but don’t want to sacrifice the strength and mass for football.  As a football guy I don’t blame them.  So I really need some expert advice on how to get them ready to run the 800 or mile and maybe the 4×400 relay but not make them train, in football talk, to be “slow.” 

A: Now that’s a good challenge. What a myth it is that middle distance runners are slow. In fact, they are the best at running fast while fatigued, which is what really matters anyway.

I would ensure that you let them run fast every single track workout; but put the speed reps at the end of a tough distance workout, or at least after some distance reps, so that their legs are not fresh. My college coach used to end every workout for the mid-distance and distance runners with fast 200’s or 400’s. It really built up our ability to close well in races. Also, this will let them race each other and remove any notion that they’re training to be slow 🙂

Here are some examples that do this but at the same time keep the overall volume down:

1. 2×8, 2×4, 2×2, 2×1:
   • 2 x 800m at 1-2 seconds per lap slower than mile pace, with a 3 minute rest between.
   • 3 min rest
   • 2 x 400 fast (800 race pace) with 2 min rest between
   • 2 min rest
   • 2 x 200 all out with 2 min rest
   • 2 min rest
   • 2 x 100 all out with 2 min rest
2. Quarters followed by 3×1:
   • 6-8 x 400m with 1 min rest at mile pace (if they aren’t hitting pace, stop them at 6. One day they’ll be able to do 8. They have to pace it right from the 1st one)
   • 5 min rest (they will be tired!)
   • 3 x 100m all out with 1 min rest
3. Time Trials followed by 4×1:
   • 800m time trial (all out like a race)
   • 5 min rest
   • 400m all out
   • 5 min rest
   • 4 x 100 all out with 1 min rest between
4. Hills: Take them to a hill if you can, preferably one that takes 20-30 seconds to run up. Have them run up the hill hard 15 times and jog back down to the start each time. To keep the intensity up, each athlete takes turns leading, and pushes the pace when it’s his/her turn. This is a great group workout where they can bond and push each other.
5. Descending ladder:
   • 800m at 1-2 seconds per lap slower than mile race pace
   • 2 min rest
   • 600m at mile race pace
   • 2 min rest
   • 400m at 800m race pace
   • 2 min rest
   • 200m all out
   • 2 min rest
   • 100m all out
6. If they’re ready for more, start #5 with a 1000m to add more volume.
7. 8 x 200m with 2 min rest. Run them fast! Let them race each other.