Coach ,

Teaching distance runners the proper physical and mental techniques they need to maximize success is a fundamental aspect of being a distance running coach. 

By providing comprehensive guidance on both the physical and mental aspects of distance running, coaches can help athletes reach their goals and maximize their success in the sport.

Of course, knowing what’s worth teaching your runners and what should get left out from your daily lessons is easier said than done. But if you’re unsure about how to construct your fundamental running coach's blueprint, heed the tried and true wisdom of Diljeet Taylor. 

Coach Taylor is currently the women’s cross-country head coach at Brigham Young University (BYU), a role she has held since 2016. Since arriving at BYU, Coach Taylor led BYU to an NCAA Division I Women's Cross Country National Championship and six Conference Championships. 

Training

Training

Coach Taylor explains that distance runners require a yearly training cycle so that they never get too out of shape. 

Because creating an entire annual plan at once doesn’t make sense considering how much can change within that timeframe, Coach Taylor suggests that coaches segment their seasons into three phases: a macrocycle, a mesocycle, and a microcycle. 

The macrocycle is a topical blueprint of a plan that you are roughly drafting for your athletes to follow. 

The mesocycle should be written about three weeks to a month in advance. In addition, not writing out her practice plans last minute ensures that a coach is prepared for any last-minute changes that life brings. 

And finally, the microcycle is a daily practice plan that Coach Taylor suggests constructing during the actual week you’re currently in. These will be precise practice plans that shouldn’t change much.

Training Programs

Training Programs

When it comes to training programs for 800-meter runners, Coach Taylor says that coaches come up with a combination of both speed and strength, because runners need both in order to be successful from that distance. 

The workouts should usually be at a higher intensity and have a longer recovery. 

A great staple workout for 800-meter runners is eight 200-meter runs at a high intensity with two minutes rest and then six 200-meter runs with two minutes rest. 

Coach Taylor notes how important it is for runners to know what their pace is without needing to look at their watch every few seconds. And the best way for them to figure this out is by doing repetitive interval training like what was just listed. 

For runners that focus on one-mile or two-mile races, their focus during training should be aerobic workouts that emphasize strength, where the volume is just as important as the intensity. 

Strength Training

Strength Training

Strength training is another crucial component of a distance runner’s training regiment. Coach Taylor explains how she has her runners do strength training twice a week, typically after their recovery runs during practice. 

The biggest focus in these exercises is core work. Since core strength and stability are paramount to a distance runner’s success, workouts that activate the core muscles should take priority. 

There’s also no need for distance runners to be lifting overly heavy. Instead, they can focus on simple bodyweight exercises like pushups, body weight squats, lunges, and other exercises like those. 

All clips credited from Coach Taylor’s ‘Distance Running: The Basics’ 

Never get out coached,

Coaches Clinic Community of Coaches Helping Coaches