MXC Distance Training Philosophy

The MHS Distance Running Program is based on a combination of tried and true methods to help runners achieve their best performance.  There are two primary people that have driven the philosophy of the program – Coach Art Gulden, former Bucknell University Head Coach, and Jack Daniels.

Art Gulden was the Cross Country and Track Coach at Bucknell for 30 years, and passed away in 2000.  During his tenure, Bucknell Cross Country went undefeated in dual meats from 1974 until 1989.  He was able to develop average runners into some of the top runners in the East and beyond.

Jack Daniels is the renowned Distance Running Coach from SUNY Cortland, coach to more than 110 Division III All-American Runners, and exercise physiologist.  He has written the preeminent book in this area – Daniels’ Running Formula.  This philosophy has been used by hundreds of running programs – locally by the Cherokee and Haddonfield running programs.

There are three basic parts to the program:

Base Training – This is the most important part.  There are several parts to the base training:
Lots of Long, Slow Distance.  The best way to improve as a distance runner is to build the Oxygen Energy System – heart, blood delivery and muscles.  Running at an easy pace can enable a runner to spend more time actually running without injury.
Not too much, not too fast.  Runners with less base (and many times younger runners who are still developing) have to limit the amount of running they can do.  Ramping up distance from nothing to 30 or 40 miles per week at the beginning of a season is a recipe for injury and disaster.  We will try to ramp runners at a steady pace over a period of time.
Run year round.  The best way to develop as a runner is to run – that means year round.  Certainly, some of the runners on the team will go out for other sports – which is encouraged.  However, if you are not out for another team, we encourage you to keep running in the off-season.

Extend Lactate Threshold Level.  The idea is to elevate the heart rate where a runner switches to the Lactate Energy System.  This is the second most important part of the program.  The basic idea is to bring a runner right up as close as possible to the Lactate Threshold level.  See below for more info on VO2 Max.
Cooks/Tempo Runs.  These are extended runs (1 mile+) at an escalated pace – about your 5K pace plus 2-3 minutes.  Many Kenyan runners will work a light tempo into the end of many of their long distance workouts – picking up the pace slightly the last mile or two of the long runs.  We try to avoid that at Moorestown to make sure we do not get into sprints at the end of a long slow distance day that would hinder the purpose of that workout.
Thresholds. These are runs that take place right below the lactate threshold level – typically 800-1000 meter runs at a pace about your 5K pace plus 1 minute.
Fartlek.  This training approach was developed in Sweden – hence the Swedish name for “Speed Play”.  The idea is to go for a long run, and break the run up into different lengths of accelerated pace.  These are typically done below the Lactate Threshold level with the faster tempo runs of varying lengths – 400 -1600 meters typically.
 
 
Speed & Muscle Development.  This is where we have the runners get beyond the Oxygen Energy System.  We have to be cautious here since runners will also get into this mode during races – and having 2 or more of these types of workouts and races per week can cause a runner to break down more than build up due to the generation of lactic acid.

Intervals and Race Pace.  These are repeats at or faster than race pace.  This gets the muscles used to running at that pace and teaches pace (so runners do not go out too fast).  This also gets a runner used to going into the lactic acid zone in a controlled manner.  Runners will typically be sore and stiff the day after a hard speed workout, but less so than after a race.

Hills.  These are more important in Cross Country, but are useful occasionally year-round.  These obviously strengthen muscles.
200’s.  These help to develop the raw leg turnover speed.  They are short enough not to produce too much lactic acid (except for a famous “200 until you could not maintain the pace anymore” workout that was used at Bucknell for milers – the record in that one is 29 X 200 at 30 seconds with a jog across the infield as rest).
Strides.  Another way to develop leg speed and strength, as well as an important part of warming up for a race or hard workout.  These are typically not long enough to help develop the Lactic Energy System.