| (A) The runs to develop stride length by exaggerating the
length of the strides and pushing off hard with the back leg. (B) another by running tall, bring your knees high and getting up high on your toes. (C) and another by moving the legs as fast as possible to develop a quick leg turn-over. Then the last set of runs covering all o these things These runs can be done two or three times with each exercise. Also some sprint starts can be used and a sprint race or two competed in for training. Any form of American sprint training is usually good as long as it covers theses points that I have made. All middle distance and distance runners should races in sprints and train to develop their leg speed as this increases their economy of action and reserves energy for the latter stage of competition. When doing sprint training, be sure that you do not try to rush through it like when doing repetition training; give yourself sufficient recovery after each run. On the seventh day, it is best to go for a long easy run, the distance or time of running being in keeping with your age and development. In the case of a mature and fit person, it could be for 2 hours or more, at an easy effort. Co-ordination and Sharpening After these first four weeks of track training, another four and a half weeks period should start with the aim to coordinate all the training that you've so far done. Now that speed. stamina, and the anaerobic capacity to exercise are more or less developed, it is necessary to have you running smoothly though-out your competitions without apparent weak spots showing in your running. Even though you may have fine stamina and speed, it does not necessarily mean that you can race well and to your best potential. If you give your body certain exercises to do often enough, then your body will adjust and manage them efficiently. The same can be said about running over distances, If you have the basic condition and run over certain distances often in a controlled way, you start to improve in performances. So at this stage of training, there are these aspects to consider: It is necessary to do some anaerobic training, only at this time you need to drop the volume and increase the intensity. In other words, if you run, say 400 meters twenty times, it takes a long time and you get very tired with the training. Whereas, if you run five laps around the track by sprinting fifty meters in every 100 meters, floating the other 50 meters, in all twenty sprints; you will also be very tired, though in this case it will only take about 7-8 minutes to complete the exercise, if you are a mature person. This is called sharpening, or putting the edge on the knife of anaerobic capacity training; and this way we can get into racing shape without seeming to pull the good condition down. At this stage it is usually best to use this training once every week, say. upon Monday. On Tuesday, a time trial could be run over or near to the distance being trained for. When training for the 5000 meters and 10000 meters, it usually pays to use 5000 meters for your time trials with the occasional 10000 meters. When training for the 800 meters and 1500 meters (1 mile), it often pays to use under distance time trials; such as 600 meters for 800 meters, and 1200 meters for the 1500 or mile. This is because the speed involved causes larger oxygen debts and recovery sometimes takes longer.
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