Long Distance Running

Base Training



  • Includes all distance running events over distances of at least 3 km (1.86 miles)
  • Weight training and Plyometrics can decrease the energy cost of running (Berryman 2010) and running times (Sedano 2013, Ramírez-Campillo 2014) in long distance runners.
  • Runners with less flexibility have a lower energy cost of running (Jones 2002).
  • Higher hamstring: quadriceps peak torque ratios were related to lower energy cost of running (Sundby 2014)

Movement Patterns for Plyometrics

Exercise References

  • Foran 2001
    • Easy runs
    • Tempo runs
    • Cruise interval
    • Interval training
    • Repetition training

Additional References

Berryman N, Maurel DB, Bosquet L (2010). Effect of plyometric vs. dynamic weight training on the energy cost of running. J Strength Cond Res. 24(7):1818-25.

Jones AM (2002). Running economy is negatively related to sit-and-reach test performance in international-standard distance runners. Int J Sports Med. 23(1):40-3.

Ramírez-Campillo R, Alvarez C, Henríquez-Olguín C, Baez EB, Martínez C, Andrade DC, Izquierdo M (2014). Effects of plyometric training on endurance and explosive strength performance in competitive middle- and long-distance runners. J Strength Cond Res. 28(1):97-104.

Sedano S, Marín PJ, Cuadrado G, Redondo JC (2013). Concurrent training in elite male runners: the influence of strength versus muscular endurance training on performance outcomes. J Strength Cond Res. 27(9):2433-43.

Sundby OH, Gorelick ML (2014). Relationship Between Functional Hamstring: Quadriceps Ratios and Running Economy in Highly Trained and Recreational Female Runners. Journal of Strength & Conditioning Research: 28(8), 2214–2227.

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