Middle Distance Training

Typical 500m races are considered “middle distance” races. Some refer to these as extended sprints. In order to perform well at middle distance, we need both strength and endurance. The 800m sprint is very similar to the 500m in dragon boat.

Take a look at the 4 C’s.

I copied out the page into this one, but I’d recommend you read it on their page. Link below.

Middle distance training:

Train your two-lap Tools

Dr Matt Long and Geoff James present a model for 800m success.

At the European Endurance Conference held at Heathrow in the autumn of 2011, Canadian coach Wynn Gmitroski gave a presentation which focused exclusively on the physical and tactical components of two-lap running. This article builds on his presentation and takes it to another level by offering an original five-component model which includes mental characteristics and separates physical components into (a) power, strength, coordination and (b) utilisation of energy systems.


Mental components: The 4 C’s

Commitment is a long-term component that involves the athlete and coach planning a macrocycle of training, which takes into account wider lifestyle choices. The ability to focus for around two minutes of running represents what is referred to as ‘intense concentration‘ rather than the kind of ‘sustained concentration’ characterised by endurance events.

In pre-competition mode, the 800m athlete must have unshakeable self-belief in order to achieve their own athlete-centred goals. During the more specific warm-up phase of pre-competition, mental imagery is typically employed in order to sustain this confidence.

There is a complex relationship between arousal and performance and Klein (1998)[2] used the ‘Recognition-primed decision making’ model to help us understand how people make effective decisions when faced with complex situations which require the mental control which is paramount for 800m tactics.

Physical (power, strength and coordination)

MAXIMAL muscular power is dependent on the interplay between strength and speed and more specifically the relationship between speed of contraction and speed of movement. Unlike maximal strength which depicts how much force the athlete can exert, power is the ability to exert force at speed. An 800m runner who has reached the point of physical maturation will typically develop muscular hypertrophy through faster repetitions of appropriately loaded free weights or plyometrics using bodyweight only.

Reactive strength is the ability of the athlete to use the elastic properties of muscles and tendons. When muscles work eccentrically and lengthen they store energy in the same way as a stretched elastic band which when released returns to its normal length. Physiologists term this the ‘stretch-shortening cycle’ (SSC) to articulate the high concentric forces which follow an eccentric stretch. The performing of bounding exercises should therefore be integral to 800m success.

Strength endurance is the ability of muscles to exert a given force despite increasing fatigue. The 800m runner will often employ hill running at the appropriate point of the training macrocycle to achieve this. UKA coach educator Brian Mackenzie (2007)[3] advocates the running of ‘short hills’ of no more than 30 seconds in duration with an inclination of between 5 and 15 degrees in gradient. ‘Medium hills’ (30-90s with a gradient of 1 in 6 to 1 in 10 degrees) may be appropriate out of the competition period.

To achieve economy of movement, coordination in terms of organising the limbs to generate force is a pre-requisite. In order for this to be achieved the athlete must demonstrate the building blocks of balance and stability. As well as the base of support in terms of the type of footstrike, this is dependent on the desired positioning of the centre of mass and postural stability and control with a neutral pelvis and spine being appropriate. More recently, the notion of ‘core stability work’ has entered coaching discourses and is underpinned by Hodges and Richardson’s (1997)[4] work on how the deep trunk muscles, namely the Transversus Abdominis, Multifidus, Internal Oblique, Paraspinal and Pelvic floor, are key to controlling the lumbar spine during dynamic movement. Core stability exercises can be conducted as a separate session.

Prior to sessions with a strong fitness component, the 800m runner needs to work on (a) ‘functional flexibility’ in terms of the warm-up, (b) flexibility to restore range of movement (ROM) during the cool-down and (c) flexibility to increase ROM as a separate session. The key variable is that (a) is dynamic whereas (b) and (c) are passive with stretches performed in (b) typically lasting up to 15 sec and (c) up to 30 sec.


Physical (energy systems)

Requiring oxygen, the aerobic energy system is characterised by lower intensity exercise. In terms of duration, developmental work must be conducted over a minimum of 20 minutes and can be either (a) continuous or (b) divided up into distinct repetitions. While the training of this energy system may predominate over the winter months, the successful 800m runner needs to incorporate this to varying degrees at all points of the macrocycle for efficiency of the oxygen transport system, facilitated by the heart and lungs.

Speed endurance is the ability to maintain either optimal (controlled) speed as fatigue increases over the course of the two lap event. The predominant, but not exclusive energy system, is the lactate or ‘linking’ energy system (see diagram below). This system is capable of operating without oxygen and uses fuel stores which produce lactate and acid. Although the former is a useful source of athletics fuel, the latter is a factor in fatigue and slows the athlete. An elite male or female 800m runner may accumulate high levels of acidosis approaching the latter stages of the third quarter of the race (70-85 seconds) through to the finish. The 800m runner must train to improve their anaerobic threshold (onset of acid accumulation in the blood) and this is typically achieved by repetition running close to race pace with recoveries of between three and five minutes between efforts.

George Brooks (1986)[7] used the term ‘lactate shuttle’ to describe the dynamic action of lactate as a metabolite moving about within muscles and the systemic circulation to provide metabolic energy. It is established that 800m running should be 10% alactate, 30% anaerobic lactate and 60% aerobic. Mackenzie explains that if an athlete’s lactate threshold (LT) is reached at relatively low exercise intensity, it indicates that that the ‘oxidative energy systems’ in the muscles are not as efficient as they should be. Thompson (1994)[5] introduced the term ‘Lactate Dynamics Training’ to articulate training for the optimal use of lactate around the body. In interspersing phases of more intense activity with less intense activity and the kind of active recoveries advocated by Thompson (1995)[6] when using New Interval Training the 800m athlete will typically undertake under-distance sessions of no more than five repetitions with active recoveries between repetitions and a near to full recovery between sets.

Maximal speed emphasises the ATP-CP system and is characterised by relatively short bursts (maximum 10 seconds) of very high intensity. It is a stored start-up system capable of operating without oxygen, with no lactate or acid being produced. Thompson (1995)[6] maintains that the foundation for developing maximal running speed is the ‘Flying 30s’ session with the coach marking out an acceleration zone of 30m, a ‘maximal speed zone’ of 30m and a ‘controlled deceleration’ zone of 30m. The mechanics and frequency developed in this way equips the 800m runner to utilise this in the last eighth of the race.

Physical and tactical components

In the training phase most two lap athletes will follow a system of multi-tier training which will see them operating at a range of paces some faster and some slower than race pace and completing sessions both ‘under’ and ‘over-distance’. Race pace specificity in the event is variable with the predominant two trends being some athletes attempting to run even splits, with others attempting to run a fast 400m before settling.

In terms of acceleration, the study of kinematics teaches us the following equation:

    acceleration = (final velocity – initial velocity) ÷ time elapsed

Acceleration in the 800m predominates in the last quarter of the race, but unlike a finishing kick it can occur at any given point throughout the race due to tactical considerations. The practice of periodically introducing the requirement to accelerate within a single repetition itself so that negative splits can be achieved is therefore advocated.

Tactical components

An 800m race is rarely won in the first 600m. This being said, the ability to out-kick an opponent becomes a key variable for success and predominantly in the last quarter of the race. As well as a finishing kick, ‘reaction time’ refers to the ability to ‘cover a break’ mainly in the third quarter of the race and is dependent on good positioning within the pack as the bell is reached.


Having posited an ‘ideal type’ model, part two of this article sees the authors empirically test its strength by relating it to some of the all-time greats of two-lap running.


  1. LONG, M. & JAMES, G. (2012) Train your two-lap Tools, Athletics Weekly, 10th May, p. 56-57
  2. KLEIN, G. (1998) Sources of Power: How people make decisions. Cambridge, MA, MIT Press
  3. MACKENZIE, B. (2007) Hill Training [WWW] Available from: http://www.brianmac.co.uk/hilltrain.htm [Accessed 1/5/2012]
  4. HODGES, P.W. and RICHARDSON, C.A. (1997) Contraction of the abdominal muscles associated with movement of the lower limb. Physical therapy, 77 (1997)
  5. THOMPSON, P (1994) Lactate Dynamics Training [WWW] Available from: http://www.newintervaltraining.com [Accessed 1/5/2012]
  6. THOMPSON, P (1995) New Interval Training [WWW] Available from: http://www.newintervaltraining.com [Accessed 1/5/2012]
  7. BROOKS, G. (1986) The lactate shuttle during exercise and recovery. Medicine and Science in Sports and Exercise, 18(3), p. 360-8]

Page Reference

The reference for this page is:

Why do we need more cardio?

Our focus has primarily been strength and lifting in the gym, but I want everybody to add in a little more endurance training. This is because dragon boat racing is DOMINATED by cardio.

Studies (I have links, if you want them) show that 500m races in a dragon boat are 60% aerobic (cardio based) and 40% anaerobic (strength based). Even the 200-250m sprint is still 50/50!

Get your cardio in!

Endurance training: http://www.brianmac.co.uk/enduranc.htm

-Anthony Zhu

Better Burpees

Why burpees?
They’re great cardio and they work your shoulders, core, legs, and back. No special training or equipment needed!

How to do a Burpee MORE EFFICIENTLY (and correctly)


-Clapping for us is optional, but it is more “correct” and forces a larger range of motion
DROP down to the floor, instead of lowering yourself.
-Place your hands near your feet, so you don’t have to shift as much of your weight
-During the pushup, stay near your body instead of the traditional wider pushup for more speed (more like a military pushup)
-Land with your heels (feet flat) so you’re in a more stable position to jump
-Try to mesh the motions instead of sequence them (go into pushup while dropping, get ready to jump when landing, etc)

Everybody loves burpees! Hella articles on why burpees are awesome.
Even if you don’t agree… we’re still gonna do them. HA!


-Anthony Zhu


Flexibility plays a large part in increasing your range of motion (ROM), which leads to a longer and more efficient stroke. Having flexible muscles and joints also not only makes you more powerful (stronger and faster movements), but also helps to prevent injury.

If you have the opportunity, take some Pilates or yoga classes. If not, I’d definitely advocate stretching whenever you get a chance, especially after a workout or even after a shower.

See: http://www.brianmac.co.uk/articles/scni8a1.htm for more

Lower back flexibility and conditioning:

Shoulder mobility and conditioning:

PNF stretching:

Proprioceptive Neuromuscular Facilitation (PNF) involves the use of muscle contraction before the stretch in an attempt to achieve maximum muscle relaxation.
You move into the stretch position so that you feel the stretch sensation
Your partner holds the limb in this stretched position
You then push against your partner by contracting the antagonistic muscles for 6 to 10 seconds and then relax. During the contraction, your partner aims to resist any movement of the limb.
Your partner then moves the limb further into the stretch until you feel the stretch sensation
Go back to 2. (Repeat this procedure 3 or 4 times before the stretch is released.)

from: http://www.brianmac.co.uk/mobility.htm