Scott Christensen's 'Miler Training' for Middle Distance/Distance Success - Low Mileage, Hard Running & Lots of Rest

with Scott Christensen,
Stillwater Area High School (MN) Head Girls Track & Field / Cross Country Coach;
Stillwater Area High School (MN) Head Boys Track & Field / Cross Country Coach from 1980 to 2023;
2024 NHSACA Boys Track & Field National Coach of the Year recipient;
5x Minnesota State Boys Track & Field team champions;
5x Minnesota State Boys Cross Country team champions;
3x MN True Team Track & Field State Champions;
1997 USA National Cross Country champions;
has coached 23 individual state track & field and 2 individual state cross country champions;
USATF National Endurance Special Projects Instructor;
USATF National Level 2 Endurance Lead Instructor;
IAAF Level 5 Academy Instructor;
USTFCCCA Endurance Master's Course Instructor;
at Stillwater, has coached Ben Blankenship (2016 USA Olympian, 1500 meters), Luke Watson (1999, 2004, 2006 USA World Cross Country Championship Teams), and Sean Graham (2006 USA National Team);
only coach/program in U.S. high school history to produce four alumni sub 4:00 milers

Developing a successful training program for a high school miler involves several factors. Improving aerobic efficiency is important in improving running economy. Additionally, developing a high level of anaerobic capacity and efficiency is important to specific speed. It's a combination of training these two energy systems that allow for athletes to become champion milers!

This video featuring Scott Christensen provides years' worth of running knowledge to explain the how, what, and why of becoming a successful miler. Coach Christensen uses his sports science background and applies it to running the mile. He introduces the "why" behind the science of running, then the necessary stimuli, and ultimately provides examples that you can use to maximize your athletes' abilities.

Tailored Training

While Coach Christensen provides examples of his training methods, he explains that the stimulus and workouts used should be considered based on the athlete and their individual ability. Too many times coaches look for the cookie-cutter training program instead of understanding the "Why" of training.

Christensen talks about his training periods and mileage goals for his athletes. He explains the goals of each training phase and what must be accomplished to move forward. The goal is to have athletes run at a lower percent of their max effort while running longer and faster.

Workout Approach

The charts provided throughout this video support the "WHY" of Coach Christensen's instruction and emphasize his key takeaways. Christensen refers to Fartlek workouts as a perfect way to allow runners to work hard without overreaching during the training session. He explains that using the combination of grass and track for faster training can be very beneficial for the miler. Finally, Coach Christensen emphasizes the importance of working on speed at the 30-yard distance and how this can ultimately lead to a faster 400 time and mile time.

Coach Christensen provides you with great insight into coaching successful milers. You will learn the science, various stimuli, and specific workouts that should be considered to provide your milers their best chance to be successful.

62 minutes. 2020.