Seb Coe’s Middle Distance Training – Part 4

Seb Coe’s Multi-Tier Training System: Part 4 – The Domains of Multi-Tier Training

[Written by Chelsea Ho of Sweat Elite]
 

This is the fourth instalment of a six-part series which aims to summarise David Martin & Peter Coe’s Multi-Tier Distance Training System as described in Better Training for Distance Runners. 

Continued from Part 3 – The Mesocycles of Multi-Tier Training

In previous articles, we learnt that a macrocycle (aka ‘building’) consists of six mesocycles (aka ‘tiers’ or ‘floors’). We now explore the seven training domains (aka ‘rooms’) that exist within each mesocycle:

• Four involve various intensities of running: aerobic conditioning [1], anerobic conditioning [2], aerobic capacity training [3] & anerobic capacity training [4]. Collectively, they are referred to as ‘multipace running’.
• Two include comprehensive conditioning: circuits/weights [5] & general mobility [6].
• One involves various recuperative modalities and ongoing health care delivery, termed as health maintenance [7]. This is analogous to a maintenance service lift that is accessible from any floor.

(We will mostly focus on the first four domains in this article.)

The analogy of the rooms representing the seven domains are illustrated in the figure below:

Any particular room (domain) may be larger or smaller depending on the tier (mesocycle) of concern. (In the next article, we outline the specific proportions of each domain as recommended by the authors).

The four multi-pace training domains provide different physiological stimuli and subsequent adaptations that are necessary for a well-rounded distance athlete:

1) Aerobic Conditioning (aka ‘base work’ or ‘conversational running’)

This comprises the bulk of a distance runner’s training, especially during X₁ to X₃ mesocycles. It is characterised by large volumes of continuous, longer-distance running. Recommended pace is 55-75% of VO₂ max pace or 70-80% of maximum heart rate (to determine these parameters, scroll to the bottom of this article). 

 The goals are to improve cardiovascular performance, stimulate slow-twitch muscle fibres, and promote tendon/ligamental adaptation. Note that excessive aerobic conditioning may risk tendon or ligamental injury because they are adapt to higher loads compared to muscles. Try not to run on crowned road surfaces whereby the left and right foot strikes are at slightly different elevations.

2) Anerobic Conditioning

This is typically characterised by 15-20min of medium-intensity steady runs with walking recoveries between intervals. Tempo runs are a prime example. The purpose is to run at (or slightly higher than) your anerobic threshold pace – where blood lactic acid levels start to rise more quickly. Having said that, your cardiovascular system should be developed enough (from aerobic conditioning) such that it prevents excessive lactic acid accumulation. As such there should only be marginal anerobic accumulation, making this training load reasonably well tolerated.

 Run at 80% of VO₂ max pace (or anywhere between 75-90%) or 80-90% of max heart rate. Alternatively this approximates to your 15-21km race pace. However, the best practical method for runners to detect their anaerobic threshold pace is an awareness of increased breathing, stopping of conversation, a shift of focus from simply passing time to the actual work of running – a pace which they subjectively perceive as ‘comfortably hard’.

3) Aerobic Capacity Training

It is now appropriate to introduce challenges that are of vigorous (but not maximal) intensity. This stimulates both slow and fast-twitch muscle types, and increases oxidative and glycolytic enzymes.

Run at 90-100% of VO₂ max pace, or 90-95% of max heart rate in men; 95-98% in women. This is similar to those found in racing events from 3km to 10km. Typical distances run include repetitions of anywhere between 1-3km, with the entire working session being 6-8km. Ensure adequate recovery (4-5 mins or the duration of one interval, i.e. 1xRT) which can be either a jogging or walking recovery. These sessions can be done on track or hills (however, the incline should not be very steep, and make sure to reduce the pace to compensate for the ascent).

 E.g. A 5-week mesocycle consists of one aerobic capacity workout each week. The five sessions could be 2x3km, 3x2km, 4x1600m, 6x1km, 2x3km. The longer runs @ 10km RP, the shorter runs @ 3-5km RP. If there is improvement, the 5th session should be more tolerable than the 1st session (since they are identical, i.e. 2x3km). However, try not to quicken the pace beyond 100% of VO₂ max pace. This increases the anerobic component and does not fulfil the purpose of this training domain. Instead, lengthen the distance of the running interval.

4) Anaerobic Capacity Training

Very intense training which aims to improve short-distance speed & strength. The idea is to raise your blood lactate levels for a prolonged duration throughout the entire session (even during recoveries) to improve your body’s ability to neutralise the acid in the local muscles. The middle distance events (800m, 1500m, 3000m) are all contested at paces faster than 100% VO₂ max pace. This training is also beneficial to athletes competing in longer-distance events (5km-10km) should they need to race a fellow competitor to the finish line.

 Run at 100-130% of VO₂ max pace, or 95% of maximal pace, or that close to the maximal heart rate. Typical repetitions cover distances between 200m-800m, with a total working distance of 2400m-4000m. Recovery should be slow jogging for a duration of 2-3x of running time (RT). A characteristic feature of a properly controlled session is that the final rep should be manageable at a considerably faster pace than previous reps. If the athlete is unable to do so, then they’re doing the first part of the session too intensely. E.g. Seb Coe would run 28x200m in 27-28s, and then 2x200m in 23-24s range (with 45s recovery).

Here are some practical recommendations to determine your VO₂ max pace & max heart rate:

1. VO₂ max pace (the pace at which your muscles are maximally extracting and using oxygen from your blood)
   • A running watch or chest straps
   • Treadmill testing – this may not be easily accessible
   • A track time trial – the assumption is that 100% VO₂ max pace can be maintained for no longer than 10 minutes

1. Maximum heart rate

1. • A running watch or chest straps
   • 220 minus your age (there are variations of this equation, but we’ll stick to this for simplicity)

Source: Martin, D. E., & Coe, P. N. (1997). Better training for distance runners. Human Kinetics

Continue to Part 5 – Getting the Right Aerobic/Anaerobic Mix

Other articles in this series:

Part 1 – General Principles of Periodisation

Part 2 – Overview of the Multi-Tier Training System

Part 3 – The Mesocycles of Multi-Tier Training

Part 6 – Setting Equivalent Paces for Different Distances