Distance Training From a Sprint Coach (featuring John O'Malley)

[@davehansen4898]

I've been looking for this video as I have been revamping my cross country training plan for this summer-fall. Thank you!

[@ivanmack1673]

Clyde Hart was a great talent recruiter and the mystique of his legend brought great athletes to him who were already highly fast twitch. Greatest track coach? I see no evidence.

[@coachtonyholler]

You could say that about every legendary coach. They had legendary advantages.

[@Timex30lap]

On Clyde Hart: The training hypothesis goes something like this; if we reduce the intensity (to say 60% to 80%) and increase the volume (number of 200s) of say a repeat 200s workout while also keeping the rest shorter than full rest the later reps will have identical muscular recruitment and sequencing as all out 200 workout. Hart also believed that it would work speed endurance at the same time as well while limiting injury potential. The workout program was conceived because Michael Johnson had a hamstring that pulled often, reducing the intensity this way for him allowed him to train. It was not long after all the long sprinters trained in a similar manner.

[@coachtonyholler]

Correct. Volume, in Clyde’s opinion, kept Michael healthy.

[@rileygshep7606]

It seems other mid distance runners like said aouita also follows the principles of prioritising speed and speed endurance in his training and runs relatively low volume and is very successful as a runner too

[@Timex30lap]

The work done by Dr. Peter Snell, does indicate the recruitment of fast twitch muscle fibers in efforts lasting an hour or over. That is why a high mileage 1600 3200 guy will almost always beat a feed the cats trained distance guy. Sprint mechanics are different then the mechanics of longer efforts, that is way the 12sec sprinter running 15secs for an 800 won’t pan out if all they do is 5sec sprints for months.

[@coachtonyholler]

Yep. But there are no distance runners trained with *only* 5 sec sprints. I can’t name one. Can you? And, nowhere in my talk did I ever advocate for training distance runners purely anaerobically. Right?

[@Timex30lap]

@@coachtonyholler You are correct. I was trying to contrast each far end, that is if we have the same hypothetical athlete Run 80-100mikes a week and another runs 5-7sec sprints and works on movement and power maximization and we test a 1600 or 3200 the mileage guy wins every time. I understand you are advocating for lower mileage with a focus on maximizing sprinting ability. I would hope that you realize also that there are not a ton of jogging clubs as you put it and that most distance coaches vary the pace a great deal as well.

[@haczabim]

32:19 and on the right side the road is tilted. So the upright line that's drawn is tilted forward, so he leaning even more forward

[@AyoubFrihaoui]

Extremely informative, thank you.

[@bobfystro4935]

Hey Coach, I found you from your Feed the Cats webinar on the Strength Coach Network. Great stuff and excited to subscribe for more great info.

[@coachtonyholler]

Thanks Bob!

[@coachtonyholler]

Thank you!

[@jabari8950]

You should make a video on the jumping events next

[@malakizzles]

Yes!

[@Timex30lap]

On why anyone would run so many miles in those ‘jogging clubs’; In sprinting the most important concept (outside developing the muscular system) is training the neuromuscular pathways, the Heart and cardiovascular system are a non-factor in designing a training plan. In trancing a distance runner the heart and cardiovascular system take a major role in determining performance. To that end, the heart and cardiovascular system do not fatigue and recover the same way say another muscle does, it recovers fast enough from stress that proper development almost demands 6-7 days a week of work. If we observe the heavy tensing periods of some most pro distance runners they may fit in 10-14 runs of varying pace and aim in a week.

[@Timex30lap]

I would also add, that you made the comment that developing speed is like growing a tree, development of aerobic ability similarly takes much time to develop.

[@coachtonyholler]

Once heard Boo Schexnayder say that aerobic improvement comes much faster than neuromuscular improvement. I agree. But, I also agree with you, developing an *elite* aerobic engine takes years.

[@miltonwilliams3022]

Neuromuscular adaptations occur much quicker than aerobic adaptions. The limiting factor in distance races is endurance. That’s where the big money is in training endurance athletes.

[@Alex_Runs40]

Thanks for this informative content. How would you suggest setting up a weekly training plan for a 5-10km runner, integrating these principles?

[@coachtonyholler]

One sprint workout a week (speed drills, wickets, 5-10 time fly 40s. Replace warmup with an “Atomic Speed Workout”. Never drift from a state of performance.

[@Alex_Runs40]

@@coachtonyholler thanks, Tony. Appreciate you responding.

[@sethharris3765]

Would the atomic workout be the warmup for the distance running in addition to one dedicated sprint day?@@coachtonyholler

[@coachtonyholler]

@@sethharris3765 It’s now being used as a warmup for many sports.

[@oscarbear7498]

Hmm, this is intresting, i didn't know the level of detail in running. In lifting ive noticed longer recovery and getting 2 day rest days between workout days with longer rest times in sets , gave me the fastest muscle growth and strength. How much recovery should you give in running? Or do you run everyday?

[@coachtonyholler]

My sprinters have a 4-day work week. All our improvement is built on a foundation of rest, recovery, sleep, nutrition, and hydration.

[@proverbalizer]

if all distance runners have 'bad backside mechanics" how come someone with "good backside mechanics" can't come beat them at their events? Obviously Hicham El Guerrouj, Jakob Ingebritson, Eulid Kipchoge etc have great mechanics for their events, and trying to "look like Carl Lewis" isn't gonna help them in their events any more than Noah Lyles trying to "look like David Rudishi" is gonna help him in his

[@coachtonyholler]

@@proverbalizer Front-side takes too much energy. Distance runners must conserve.

[@proverbalizer]

@@coachtonyholler Exactly. Different techniques for different goals. Distance runners might have bad habits for running at 100% of their max speed, but they have good habits when it comes to running at 75%-90% of the maximum speed for as long as possible without burning out

[@coachtonyholler]

@@proverbalizer 100% … I do believe distance runners need to learn how to pick up their feet, loosen up their shoulders and SPRINT. There’s no downside to sprint training.

[@proverbalizer]

@@coachtonyholler when done in the right proportion and the right way, that makes sense.

[@overrated2875]

what about 800 meter running with the 400

[@coachtonyholler]

trackfootballconsortium.com/how-to-train-the-400-800-group/