Design a comprehensive 12-week aerobic training program for a high school athlete transitioning from sprint events to middle-distance running, applying each component of the FITT principle.
Justify how your program design addresses the specific physical and technical demands of middle-distance events. (12 marks)
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Sample Answer
Overall program structure
- Weeks 1-4: Aerobic base development phase
- Weeks 5-8: Middle-distance specific development phase
- Weeks 9-12: Race preparation phase
Frequency application
- Weeks 1-4: 3-4 sessions per week (lower frequency to allow adaptation)
- Weeks 5-8: 4-5 sessions per week (increased frequency as adaptation occurs)
- Weeks 9-12: 5-6 sessions per week (optimal frequency for race preparation)
Justification:
- Gradual increase accommodates the athlete’s transition from sprint training, which typically involves fewer but more intense sessions, to the higher volume required for middle-distance success
Intensity application
- Weeks 1-4: Primarily 60-70% MHR with one session at 75-80% MHR weekly
- Weeks 5-8: Two sessions at 65-75% MHR, two sessions at 75-85% MHR weekly
- Weeks 9-12: One session at 65-75% MHR, three sessions at 80-90% MHR, one race-pace session weekly
Justification:
- Progression develops the aerobic base initially lacking in sprint athletes while gradually introducing higher intensity work that leverages their existing anaerobic capacity, ultimately preparing them for the specific intensity demands of middle-distance races
Time application
- Weeks 1-4: 20-30 minute sessions, gradually increasing to 40 minutes
- Weeks 5-8: 35-50 minute sessions depending on intensity
- Weeks 9-12: Varied from 25-55 minutes based on session purpose
Justification:
- Progression accommodates the athlete’s limited endurance capacity initially while systematically building duration capacity to match the time domains of middle-distance events and their preparation requirements
Type application
- Weeks 1-4: Continuous running, introduction to fartlek training
- Weeks 5-8: Tempo runs, aerobic intervals (400m-800m), hill training
- Weeks 9-12: Race-pace intervals, tactical simulations, race modeling
Justification:
- Progression introduces the specific training modalities required for middle-distance success while maintaining some familiar elements from sprint training
Specific session examples
- Week 2: 25-minute continuous run at 65% MHR, focusing on developing running economy and form
- Week 6: 6 × 400m at 3k race pace with 2-minute recovery, developing specific endurance
- Week 10: 3 × 800m at goal race pace with 3-minute recovery, developing race-specific pacing skills
Technical considerations
- Integration of running form drills in each session to transition from sprint mechanics to middle-distance running economy
- Progressive introduction of pacing practice to develop the ability to judge effort and speed over longer distances
- Tactical elements introduced in weeks 9-12 to prepare for competitive scenarios
Program flexibility
- Weekly adjustments based on adaptation rates and feedback
- One flexible session per week that can be modified based on fatigue levels and training response
- Recovery weeks planned after weeks 4 and 8 with reduced volume and intensity
Conclusion
- This training program systematically applies the FITT principle to address the specific challenge of transitioning from sprint to middle-distance events.
- Appropriate progression is provided in each component to develop the required capacities while leveraging the athlete’s existing strengths.
Show Worked Solution
Sample Answer
Overall program structure
- Weeks 1-4: Aerobic base development phase
- Weeks 5-8: Middle-distance specific development phase
- Weeks 9-12: Race preparation phase
Frequency application
- Weeks 1-4: 3-4 sessions per week (lower frequency to allow adaptation)
- Weeks 5-8: 4-5 sessions per week (increased frequency as adaptation occurs)
- Weeks 9-12: 5-6 sessions per week (optimal frequency for race preparation)
Justification:
- Gradual increase accommodates the athlete’s transition from sprint training, which typically involves fewer but more intense sessions, to the higher volume required for middle-distance success
Intensity application
- Weeks 1-4: Primarily 60-70% MHR with one session at 75-80% MHR weekly
- Weeks 5-8: Two sessions at 65-75% MHR, two sessions at 75-85% MHR weekly
- Weeks 9-12: One session at 65-75% MHR, three sessions at 80-90% MHR, one race-pace session weekly
Justification:
- Progression develops the aerobic base initially lacking in sprint athletes while gradually introducing higher intensity work that leverages their existing anaerobic capacity, ultimately preparing them for the specific intensity demands of middle-distance races
Time application
- Weeks 1-4: 20-30 minute sessions, gradually increasing to 40 minutes
- Weeks 5-8: 35-50 minute sessions depending on intensity
- Weeks 9-12: Varied from 25-55 minutes based on session purpose
Justification:
- Progression accommodates the athlete’s limited endurance capacity initially while systematically building duration capacity to match the time domains of middle-distance events and their preparation requirements
Type application
- Weeks 1-4: Continuous running, introduction to fartlek training
- Weeks 5-8: Tempo runs, aerobic intervals (400m-800m), hill training
- Weeks 9-12: Race-pace intervals, tactical simulations, race modeling
Justification:
- Progression introduces the specific training modalities required for middle-distance success while maintaining some familiar elements from sprint training
Specific session examples
- Week 2: 25-minute continuous run at 65% MHR, focusing on developing running economy and form
- Week 6: 6 × 400m at 3k race pace with 2-minute recovery, developing specific endurance
- Week 10: 3 × 800m at goal race pace with 3-minute recovery, developing race-specific pacing skills
Technical considerations
- Integration of running form drills in each session to transition from sprint mechanics to middle-distance running economy
- Progressive introduction of pacing practice to develop the ability to judge effort and speed over longer distances
- Tactical elements introduced in weeks 9-12 to prepare for competitive scenarios
Program flexibility
- Weekly adjustments based on adaptation rates and feedback
- One flexible session per week that can be modified based on fatigue levels and training response
- Recovery weeks planned after weeks 4 and 8 with reduced volume and intensity
Conclusion
- This training program systematically applies the FITT principle to address the specific challenge of transitioning from sprint to middle-distance events.
- Appropriate progression is provided in each component to develop the required capacities while leveraging the athlete’s existing strengths.