Cement TruckHow is training track athletes for middle distance and distance events like mixing cement?

First, lets better define the three main energy systems. (My own formulation of these concepts are owed in a large part to Daniels’ Running Formula, 2nd Edition.)

By endurance, I mean workouts that increase aerobic capacity…with paces approaching sub-threshold, or paces fast enough that elevate the heart rate over a relatively long period of time without producing lactate.

By strength, I mean challenging the body’s ability to both clear and use lactate, with heart rates that from aerobic to anaerobic.

By speed, I mean cultivating sound running mechanics and a solid anaerobic metabolism.

From my own observations, how a coach trains an athlete for endurance races that are also very fast, can vary quite a bit. A perfect example of this is the 800 meter dash. The need for all three systems of endurance, strength and speed is inescapable. But getting the correct balance between these three is rather difficult.

It’s like mixing cement.

You need just the right consistency to mix cement properly. Too dry and it is impossible to use. Too wet and it moves quickly to fill its forms, but will crack easily and simply not hold up over time. The mix is something like this: 1 part cement, 2 parts sand, and 3 parts gravel. The entire mix is one’s aerobic capacity. The appropriate ratio of the parts in the mix is strength and the water is speed.

You can’t do anything without the mix and if you don’t get the mix right, it’s useless. And without water, you simply cannot arrive at your final result. Too much water and you’ll crack (injuries). Too much sand/not enough gravel and it won’t hold together (no strength). Too much cement without gravel and sand and you can’t get anywhere (great aerobic capacity, but no way to use it).