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Middle Distance Running Techniques & Strategies

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The 800 meter and 1500 meter are middle-distance running events. The 800 meter is run over two laps of a 400 meter track and has been an Olympic event since 1896, while the 1500 meter is equ…

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Kevin Villanueva
  • Running Events
  • Training Methods and Race Tactics

800 meter

 is the shortest common middle-distance running event.


 is run over two laps of the track (400 metre track) and has been an Olympic event since the first
games in 1896.
 During indoor track season the event is usually run on a 200-metre track, therefore requiring four
laps.
 The 800m runners start the race in lanes, though they merge together after about 100m to run along
the inside of the track.
 Two common tactics for the 800 metres are running a negative split or a positive split between laps.
Men's records
 World —David Rudisha (Kenya) 1:40.91 (2012)
 Olympic — David Rudisha (Kenya) 1:40.91 (2012)
Women's records
 World — Jarmila Kratochvílová (Czechoslovakia)1:53.28 (1983)
 Olympic — Nadezhda Olizarenko (Soviet Union) 1:53.43 (1980)
 David Rudisha (Kenya)
 current world record holder
 runs using a positive split strategy. In his 2012 Olympic race, he ran his first lap in 49.28 seconds
and his second lap in 51.63 seconds.

1500 meter

 is the foremost middle distance track event in athletics.


 has been contested at the Summer Olympics since 1896 and the World Championships in Athletics
since 1983.
 is equivalent to 1.5 kilometers or approximately 15⁄16 miles.
 is three and three-quarter laps around a 400-metre track.
Men's records
 World — Hicham El Guerrouj (Morocco) 3:26.00 (1998)
 Olympic — Noah Ngeny (Kenya) 3:32.07 (2000)
Women's records
 World — Genzebe Dibaba (Ethiopia) 3:50.07 (2015)
 Olympic — Paula Ivan (Romania) 3:53.96 (1988)

RUNNING TECHNIQUE

Efficiency

 Upright trunk
 Slight forward lean at start
 Head stable
 Inefficiency : reduce energy, speed, and performance
TRAINING METHODS

 Long runs/Endurance Training


 Tempo Runs
 Fartleck Training
 Interval training
 Repetition Training
 Speed training
 Strength and Power Conditioning
 Hill training

RACE TACTICS

Overtaking

 Not on bend, on the straight


 Incorporate into training
 Overtake in last 200 m on bend

Pace Judgement

 To hard to early
 Starting to slow
 Dropping pace
 Practice in training intervals
 Avoid tightening the shoulders

The Finish

 Poor technique
 Speed power of
 High level of lactic acid
 Develop good endurance levels

SUMMARY

 Know your athlete


 Utilise diferent training methods
 VARIETY is key
 EFFICIENCY is key

800 meter  is the shortest common middle-distance running event.  is run over two laps of the track (400 metre track) and
TRAINING METHODS  Long runs/Endurance Training  Tempo Runs  Fartleck Training  Interval training  Repetition Training

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