with Corey Ihmels, Iowa State University Director of Men's and Women's Track and Cross Country; 2X All-American (Cross Country) and 4X All-American (Track) at Iowa State.
Coach Ihmels begins by outlining the seven key training components for distance runners. These keys are: High level of lactic threshold, use of general conditioning runs, correct use of recovery days, endurance and stamina, development of maximum oxygen uptake, development of every-specific and aerobic power and lactic acid tolerance and basic 100 and 400 meter speed. Ihmels also shares five keys to the strength and power routine. Within this program, drill emphasis includes dynamic stretching, running drills, hurdle flexibility, bounding and balance. Strength training for distance runner should include full range of motion and stabilizers. Planning encompasses five parts: Pre-cross country phase, cross-country racing phase, pre-trace phase, track specific phase and the competition phase. Ihmels breaks down each phase into practical steps. He also touches on the little things that are important to coach distance athletes including nutrition, stretching, sleep and water. He concludes with 21 warm-up drills that are crucial for preparation for distance athletes.