Endurance Workouts For Half Marathoners and Marathoners

Continuing on our recent theme of workout categories, today I want to talk about the endurance workouts that I frequently use in the training programs of half marathoners and marathoners. 

For half marathoners and marathoner the endurance category of workouts is designed to increase their readily available supply of glycogen, and improve their ability to utilize other forms of fuel (such as fats).  Additionally it helps improve their overall cardio-vascular fitness and the advancement of their capillary density in their running muscles.   All of this comes together to improve the endurance of the runner by delaying the onset of energy system fatigue. 

I mainly utilize 3 workouts types when working in the endurance category: 

Endurance Workout Type #1 – Easy Paces Long Runs

Easy paced long runs are simply a continuous run done at a relatively easy pace. For intermediate, advanced and elite runners I recommend a length of between 25k and 40k (15-25 miles) depending on their weekly mileage and the length of their goal race.  Pace should be easy and conversational, at between 65% and 80% of maximum heart rate or roughly 20-25% slower than half marathon pace or 15-20% slower than marathon pace.  I recommend a slightly negative split approach to the run, with the second half being slight quicker than the first half.

Check out the MPR Calculator for help on pace ranges.

I suggest utilizing water only during these runs, with or without electrolyte tablets, (i.e. avoiding calorie intake during the run) as this will help the body learn to burn fat as a fuel source and increase the glycogen depletion of muscle fibers resulting in a greater storage/replenishment response in recovery.   

Helpful tip:  Work in a shorter steeper hill (100-300 meters) during the later stages of the run.  Since muscle fibers will be getting depleted of glycogen at that point something such as a hill (or a short pick-up) will produce a greater demand on the muscles and will result in the recruitment of new muscle fibers, these muscle fibers will then respond by storing more glycogen. 

Endurance Workout Type #2 – Steady State Long Runs

Steady state long runs are runs of about 85-90% of the length of your easy pace long run, which are done at a steady state pace.  A steady state pace is 10-15% slower than your half marathon pace or 5-10% slower than your marathon pace.  This usually works out to be about 78-85% of maximum heart rate for most intermediate, advanced and elite runners. 

Check out the MPR Calculator for help on pace ranges. 

Steady state long runs are a great strength building workout as they require your body to operate for a long period of time at a higher energy burn-rate.   These runs are a great place to practice or experiment with the fueling strategies (water, sports drink, gels, etc.) you plan to use on race day. 

Example:  For a 2:30 marathoner who routinely does a 35k easy paced long runs at 4:05-4:15 per kilometer (6:34-6:51 per mile), a steady state long run may be 30k at 3:43-3:54 per kilometer (6:00-6:17 per mile).

Endurance Workout Type #3 - Fast Finish Long Runs

Fast finish long runs are a run of about 85-90% of the length of an easy paced long run, in which the first 75-80% of the run is done at an easy pace and then the last 20-25% of the run is done at marathon race pace (or close to it).   These are great strength building long runs, especially for marathon runners, as they force you to run at higher energy burn rates when you are already in a somewhat glycogen depleted state, similar to the later stages of a marathon. 

Check out the MPR Calculator for help on pace ranges. 

I recommend using water only during the easy paced section of a fast finish long run, then switching to your race fueling strategy for the faster section of the run.    

Example:  For a 2:30 marathoner who routinely does a 35k easy paced long runs at 4:05-4:15 per kilometer (6:34-6:51 per mile), a fast finish long run may be 30k with the first 24k done at 4:05-4:15 per kilometer and the last 6k done at or near 3:33 per kilometer.

Summary

While there are many variations of long runs, the 3 workouts I detailed above the main ones I use in the training programs I design.   They attack our endurance from a few different angles and when included together in a program, they work together to greatly increase our endurance.   Just as with the speed and stamina workouts, the frequency of and when I use each endurance workout type will depend on the background and specifics of the individual athlete, where in the training cycle they are, and their goal race distance.





Stamina Workouts For Half Marathoners and Marathoners

Stamina is defined as the ability to hold a high level of intensity for a relatively long period of time. Given this definition, it is easy to see that stamina is a major component for success in half marathon and marathon races, and thus are an integral part of our training programs for these races.

In today’s blog entry I want to talk through the different types of stamina workouts I use in designing training programs for intermediate, advanced and elite half marathoners and marathoners, and when and why I might use each type.

I break stamina work into 2 main categories and have 4 main workout types that can be used with either category.

Category 1: Lactate Threshold
Lactate is a by-product of energy production in the body, if lactate accumulates in the muscles it causes fatigue because it requires the body to have to work harder to produce same amount of energy. At rest or in easy running, the body is able to keep up with lactate production and use or get rid of the lactate produced before it accumulates significantly. Lactate Threshold is the pace at beyond which your body can no longer keep up with lactate production and it begins to accumulate in ever increasing amounts (until you stop or slow down) in your muscle cells. In most well trained distance runners, lactate threshold pace is somewhere between 15k and Half Marathon race pace. I use half marathon race pace as a default for lactate threshold pace in my programs for higher level runners.

Category 2: Aerobic Threshold
Your body requires an increase in energy production for each increase in pace when you run. Aerobic Threshold is the pace beyond which this increase in production, moves to a steeper slope. Correspondingly it is also the point at which your rate of breathing increases to a stepper slope as pace increases. In endurance races such as the marathon, where energy supply and usage efficiency is a significant limiting factor, aerobic threshold becomes incredibly important. Aerobic threshold is usually somewhere between 30k and marathon race pace in most well trained runners, or roughly 15-20 seconds slower than lactate threshold pace.

Aerobic and Lactate Threshold paces are linked in that improvement in one usually produces at least modest improvement (but usually not equal) in the other.

When To Use Each Category
The bulk of stamina work for half marathon and marathon runners is centered on lactate threshold, with usually a 2:1 or 3:1 ratio used between lactate threshold and aerobic threshold in stamina workout for much of their training cycles. In other words, for most of the year at least two out of every three stamina workouts will be focused on lactate threshold.

The exception to this will be during the specific preparation for a marathon. During the specific phase (last 6-10 weeks before) for a goal marathon aerobic threshold would become the primary focus of stamina work and the ratio would become 2:1 or 3:1 for aerobic threshold over lactate threshold workouts.

Workout Types
There are 4 main types of workout I use when working to improve Lactate or Aerobic Thresholds, and each workout type can be used to work either threshold.

Workout Type 1: Tempo Intervals
“Tempo” is a somewhat generic term in distance running for any type of increased intensity run meant to work one or both thresholds. Tempo Intervals are repeat runs of a specified distance done at a threshold pace, with a short recovery jog (15-25% of the repeat duration) between repeats.

Lactate Threshold: Repeats of between 1k and 5k totaling a total of between 8k and 15k.
Example: For a 1:10 half marathoner - 4 x 3k @ 3:19 per kilometer with 2 min recovery jog

Aerobic Threshold: Repeats of between 5k and 10k totaling a total of between 15k and 30k.
Example: For a 2:25 marathoner - 4 x 5k @ 3:26 per kilometer with 3:30 recovery jog

Use: While tempo intervals are not as directly effective for improving threshold as a continuous tempo run, they can be a very good stamina workout to get in a higher total volume at threshold pace, or for those who struggle mentally with continuous tempo runs.

Workout Type 2: Even Paced Tempo Runs
Even paced tempo runs are the most straightforward and common of the stamina workouts. The runner simply runs for a specific distance at a given threshold pace. The pace is held fairly constant throughout the run.

Lactate Threshold: Continuous run of between 6k and 10k in length
Example: For a 1:10 half marathon - 8k at 3:19 per kilometer

Aerobic Threshold: Continuous run of between 12k and 20k in length
Example: For a 2:30 marathoner – 16k at 3:26 per kilometer

Use: Probably the single best way to work your thresholds. These should be the staple of your stamina work, but not the only stamina workout you do.

Workout Type 3: Progression Tempo Runs
Progression tempo runs are continuous runs started 5% slower than threshold pace and then the pace is gradually increased during the run so that it finishes at 3% faster than threshold pace.

Lactate Threshold: Continuous progression run of between 6k and 10k in length
Example: For a 1:10 half marathoner – 8k starting at 3:29 and finishing at 3:13 pace per kilometer

Aerobic Threshold: Continuous progression run of between 12k and 20k in length
Example: For a 2:25 marathoner – 16k starting at 3:36 and finishing at 3:20 pace per kilometer

Use: Very effective way to work the threshold from a slightly different angle. This is a very effective workout as long as not overdone. Also simulates the effort profile of a race, which has mental benefits as well.

Workout Type 4: Wave Tempo Runs
Wave tempo runs are continuous runs in which the pace is varied back and forth between to paces, one 5% slower than threshold pace and one 3% faster than threshold pace. The runner always starts with the slower pace in this workout.

Lactate Threshold: Continuous run of 6k to 10k in length alternating 800 meter (half mile) segments
Example: For a 1:10 half marathoner – 8k starting alternating 800 meters at 2:47 and 2:34 (per 800)

Aerobic Threshold: Continuous run of 13k to 21k in length alternating mile (or 1600 meter) segments
Example: For a 2:30 half marathoner – 16k starting alternating miles at 5:48 and 5:22 (per mile)

Use: This workout increases the permeability of the cell membranes making it easier for them to get rid of lactate, thereby improving your threshold paces. Very effective as long as not over used. Also helps improve mental focus and ability to stay in the moment in a race.

Pace Note: You can use the MPR Calculator to determine your paces for each workout type.

Summary
Stamina workouts are a major component to training for half marathon and marathon races. By using a variety of the right categories and types of stamina workouts, we can great improve our pace on race day and our chances for success.



Speed Work For Half Marathoners & Marathoners

While speed work may not be the most important factor in our success as an intermediate, advanced or elite half marathoner or marathoner, it does play a considerable role. Regular speed work improves our stride power and economy, increases or maintains our aerobic power, helps us avoid the marathoner shuffle, and makes our goal race pace seem easier and more manageable. Often one of the best ways to jump start improvement in our lactate threshold or aerobic threshold (half marathon or marathon race pace), or make sure it doesn’t stall in the first place, is to keep regular speed work as part of mix of workouts.

Today I wanted to write about some standard speed workouts for half marathoners and marathoners. I break these speed workouts into 2 categories:

1) Speed workouts for marathoners needing to work on their speed, or who are racing a shorter goal race (such as a 5k, 10k or 15k).

2) Speed workouts for marathoners who have good basic speed already, or are nearing their goal marathon or half marathon.

Category 1: Greater Speed Emphasis (5k-15k)
I suggest the following 4 speed workout progression sequence with 1 speed workout per micro-cycle (i.e. week or 9 days).

Workout #1: 9-12 x 300 meters @ equivalent 1500 meter race pace with up to 125% of repeat time recovery jog.

Workout #2: 5-7 x 1000 meters @ equivalent 5000 meter race pace with up to 75% of repeat time recovery jog.

Workout #3: 7-9 x 600 meters @ equivalent 3000 meter race pace with up to 100% of repeat time recovery jog.

Workout #4: 4-5 x 2000 meters @ equivalent 10,000 meter race pace with up to 3:00 recovery jog

In order to figure out your equivalent paces, enter your goal time/distance for the current training cycle (example: 30:00 for 10k) into my MPR Calculator and it will calculate these paces for you.

In each workout hold the pace constant at the prescribed speed – run as many repeats as you with the prescribed recovery up to the maximum number indicated. Once you can do the maximum number of repeats in a workout, begin to reduce the recovery the next time the workout is done.

Category 2: Standard Speed Work for Half Marathoners and Marathoners
I suggest the following 3 speed workout progression sequence, with 1 speed workout per micro-cycle during the fundamental phase and 1 every other micro-cycle during the specific phase.

Workout #1: 15-20 x 400 @ 10-12% faster than half marathon race pace with 1:00 recovery jog

Workout #2: 7-10 x 1000 @ 6-8% faster than half marathon race pace with 2:00 recovery jog

Workout #3: 5-7 x 1600 @ 4-6% faster than half marathon race pace with 2:30 recovery jog

In order to figure out your proper paces for each, enter your current or goal half marathon or marathon time into my MPR Calculator and it will do the math for you.

Progress each workout from the lower rep and slower speed side of the ranges, and progress to the higher rep and faster speed side of the range as is possible during your training cycle. But note that anywhere in this range may be considered sufficient speed for your current or goal time.

Summary
Speed work is an important component in the training program of any intermediate, advanced or elite marathon runner. The simple and straightforward speed workouts I outlined above, added periodically in your training program, can provide you with the spark needed to make improvements in the paces you can hold in race day.

Wave Tempos – Underutilized Workout

 

In today’s blog I wanted to tell you about an underutilized workout that is great for improving your lactate and aerobic thresholds (LT and AT): the wave tempo (sometimes called "alternations").
 
Workout #1 – Lactate Threshold Wave:
After a good warm-up, run between 4 and 6 miles continuous while alternating half mile segments at 5% slower than 3% faster than half marathon race pace, always starting with the slower segment. If you half marathon race pace is 5:20 per mile then the math works like this:

Slower Segment: 5:20 x .05 = :16; 5:20 + :16 = 5:36; 5:36/2 = 2:48 per half mile
Faster Segment: 5:20 x .03 = :10; 5:20 - :10 = 5:10; 5:10/2 = 2:35 per half mile

So the runner would alternate half miles in 2:48 and 2:35 for between 4 and 6 miles.

Not good at math? Don’t worry I have done all the calculations for you on my MPR Calculator.

Workout #2 – Aerobic Threshold Wave:
After a good warm-up, run between 8 and 12 miles continuous while alternating one mile segments at 5% slower than 3% faster than marathon race pace, always starting with the slower segment. So if you marathon race pace is 5:40 per mile then your math works like this:

Slower Segment: 5:40 x .05 = :17; 5:40 + :17 = 5:57 per mile
Faster Segment: 5:40 x .03 = :10; 5:40 - :10 = 5:30 per mile

So the runner would alternate miles in 5:57 and 5:30 for between 8 and 12 miles.

Physiology Of The Workout
These workouts help to increase the permeability of the cell membranes, helping them get rid of lactate and other waste products at a quicker rate. The byproduct of this increased cell permeability is improvement is our lactate threshold and our aerobic threshold paces, which closely relate to our half marathon and marathon race paces.

Mental Training
I have found this workout to be very good mental training as well, because successful execution forces you to break the effort into segments, and focus only on what you are doing that segment.  By doing so, this workout helps you learn to stay in the moment and retain focus on the current challenge, which are important traits needed in achieving your maximum performance in a race.

Use
I recommend including these workouts into your training schedules on a semi-regular basis, as a way to jump start improvement in your LT or AT.  When in fundamental training or shorter distance focused training I would use the LT wave workout at least once per month.  When in specific phase training I would suggest using the wave workout closest to your goal race pace (LT or AT) at least once every 3 weeks.

Negative Split For More Effective Training & Racing

When we take a look at some of greatest races ever run including the current world records (5k to marathon) we find something in common in most all of them. They were run on slightly negative splits (i.e the second half faster than the first). The reason for this is that slightly negative splits is physiologically the best way to achieve your best time and performance and can often be the best method for remaining mentally positive throughout the race.


Racing

I recommend the following race plan for races from 5k to the marathon. Start the first 5-10% of the race at between 1% and 3% slower than goal race pace, then run the next 70-75% of the race at your goal race pace and then in the last 15-25% of the race you race home with everything you have left (increasing the pace if possible). The result of this will usually produce a slightly negative split race and often your best performance. Once you set-up this basic pacing framework you will then need to make any additional adjustments to allow for course elevation changes, etc.

Training

Negative splitting also can play a major positive and enhancing role in training. By doing the majority of our runs utilizing slightly negative splits we accomplish 4 things: we are practicing in the same manner we plan to race; we generally will feel better and be more mentally positive on our runs/workouts; our chances of over training go down significantly; and we are more closely matching the effort profile of races (i.e. increasing effort level as the run progresses).

Easy Runs: start all of your easy runs with a slow warm-up mile or two just easing into your desired pace range, and gradually progress during the run till you are on the faster end of your desired pace range for that day. Example: if you normally run 8 miles at 7:00-7:15 pace on your easy days, then your run may start off with a 7:30 mile and slowly progress to 7:00-7:15 range for most of the run, before finishing at closer to the 7:00 pace or better at the end.

Tempo Runs: start your tempo runs at the slow end of your desired pace range for the workout and progress during the run towards the faster end of the pace range. Depending on the type of tempo run this doesn’t have to be a large difference (maybe only 8-10 seconds per mile), but the second half being slightly quicker than the first half.  Example: For a planned 5 mile tempo run at roughly 6:05 per mile, your splits might look like this: 6:10,6:08,6:05,6:03,6:00

Repeats: Strive to have your first repeat be your slowest and the last one be your fastest. The first repeat should be on the slow end of your pace range for the workout and the last one on the fast end. Example: for a planned workout of 8 x 1000 meters looking to average 3:20, you may start the workout with a repeat of 3:22-3:24 and slowly progress faster on each till you are in the 3:16-3:18 range for the last couple.

Summary

By utilizing negative splits in our training and racing, we increase the chances for success mentally and physically on our runs. While this practice can take some significant discipline at first, once mastered it can be a significantly rewarding and beneficial practice for your running.

Sustainability and Stability

You have undoubtedly heard me say it before and will surely hear me say it again: sustainability is a major key to maximizing our training in distance running.

But what does sustainability mean? I would define sustainability in training as the ability to repeat over and over again your planned training sequences (base units, micro-cycles and meso-cycles) without interruption. In order to do this we need to work within ourselves and make sure that we do not enter into any sustained deficiencies (energy, nutrients, rest, etc.) that will necessitate taking a major break due to injury, or illness, or burn-out. Sustainability and consistency go hand and hand. Sustainability is the ability to be able to be consistent in training.

I came up with chart below to illustrate the importance of sustainability in getting the most out of our training.

In this chart the blue lines represent 5 base units (stress and recovery cycles) stacked one after another in a consistent block of training, and Fitness 1 represents the resulting fitness level after the 5th base unit. The red lines represent 5 base units but with interruptions (due to illness, schedule conflicts, etc) between the 2nd and 3rd base units and between the 4th and 5th base units. With each interruption the fitness level began to drop and so some of the gain of the next base unit went to recovering that lost fitness. The result was that the ending fitness after the 5th base unit was only at Fitness 2, a lower level than in our uninterrupted sequence. Additionally it took us longer to execute the 5 base units, with the 2 interruptions, than it did without the interruptions. The cost of lack of consistency was it took longer and resulted in less fitness.

Now magnify this 5 base unit example by dozens over the course of a whole training cycle and you begin see the importance of sustainability in achieving your maximum performance.

I believe that a major key to sustainability is the one thing that many runners (and people in general) struggle with: stability in their life.

By stability I am referring to a sense of security and order that allows them to do the following things:

• Establish daily and weekly routines of when run/workouts are done
• Establish routines and suitable facilities at which certain types of workouts are done
• Ability to consistently get proper nutrition
• Ability to consistently get proper rest/sleep/recovery therapies

To the extent we have or can build stability in our lives in order to do these things, the more likely we will be able to achieve consistency and sustainability in our training. And as the above chart illustrates, that will lead to better fitness levels and thus performances.

One of the problems many young emerging elite runners have, especially those just out of school and having to support themselves as they take a shot at running professionally, is that they have a hard time finding stable situations due to lack of income, appropriate training environments and good coaching. Many end up being somewhat of traveling gypsies, going from place to place for brief periods of time. This travel and change make it hard for them to have stability and establish the consistency/sustainability they need to achieve their ultimate potential. Fortunately, in the last decade or so some post collegiate training groups have emerged to help to some extent, but many also bring their own agendas and challenges with them as well. I encourage these emerging elites to try and find some place to settle down (and no place will be perfect) and establish a network of support to enable them to have the stability and consistency they need to realize their potential. I am working diligently to create such an environment in Charlotte with Team USA Road Runners, but my coaching and our local training environment may not fit everyone. So if not here, then I urge each of you to find stability somewhere, and when you do your training and performances will benefit greatly.

For all the rest of us dedicated but not as fast runners, the same principles apply to us as well. The more stable and routine we can make our lives, the greater our ability to achieve sustainability and consistency in our training. And of course, a major key to doing this is the establishment of our priorities and realizing where running falls in that priority list, and then adapt our expectations and training schedule to that accordingly, so we can get the most from our training time and efforts.

Runner's Mental Predisposition Theory

As I discussed in my last blog there are two main types of fatigue experienced in distance running: lactate fatigue and energy system fatigue. Lactate fatigue is the primary limiting factor in races shorter than 60 minutes in duration and energy system fatigue is the primary limiting factor in races longer than 60 minutes in duration. This is roughly illustrated in the graph below:

We know that distance runners will have certain physical predispositions toward certain race distances based on inherited physical characteristics including the make-up of muscle fibers (% slow twitch vs. fast twitch), the size and shape of their muscular-skeletal system, and the hard-wiring of their neuro-muscular systems. These physical factors will somewhat determine the physical potential a runner has at each distance.

Similarly I would like to propose to you a new theory that indicates that we also have mental predispositions towards certain race distances that determine the mental potential distance runners have at each race distance. I call this theory the “Runner’s Mental Predisposition Theory” . This theory is not based on imperial data but rather it is based on anecdotal observations from working with hundreds of runners and the studying of sports psychology. This theory seems to have great explanatory and predictive powers that would indicate that it, or some close version of it, is largely true.

The Runner’s Mental Predisposition Theory suggests that how well each distance runner can deal with each type of fatigue is based on their personality and inherent mental wiring. The mixture of their ability to handle each type of fatigue places them on a predisposition matrix as illustrated in the chart above.

A runner who mentally handles lactate fatigue very well but does not handle energy system fatigue very well will fall into quadrant 1 in the upper left of the matrix. Similarly a runner who handles energy system fatigue very well but does not handle lactate fatigue well will fall into the quadrant 3 at the bottom left of the matrix. A runner who handles both well will be in quadrant 2 in the upper right of the matrix, and a runner who handles neither very well will be in quadrant 4 in the lower left corner of the matrix.

Let’s take a look at each quadrant and what type of mental/personality characteristics and outcomes we see in each type of runner:

Quadrant #1:
• Higher strung, more intense personality
• Ability to stay aggressive and focused during lactate accumulation
• Becomes increasingly passive and distracted as energy system fatigue builds
• Under-performs training level in races over 60 minutes in duration
• On par or over-performs training level in races under 60 minutes in duration
• Excels at shorter distance races (800 to 10k in length)

Quadrant #2:
• Extremely confident, self assured personality
• Ability to stay aggressive and execute race plans in either fatigue situation
• Ability to race on par or better than training level at all race distances
• Can excel at any race distance and often has large race range

Quadrant #3:
• More laid back or easy going personality
• Ability to stay aggressive and focused during energy system fatigue
• Becomes increasingly passive and distracted as lactate accumulates
• Under-performs training level in races under 60 minutes in duration
• On par or over-performs training level in races over 60 minutes in duration
• Excels at longer race distances (half marathon to marathon)

Quadrant #4:
• Apathetic personality
• Becomes very passive during lactate accumulation
• Becomes increasingly passive as energy system fatigue builds
• Underperforms training level at all distances
• Does not particularly excel at any race distance

Mental training and practice can help a runner move slightly upward or outward on the matrix but will not produce major changes in their predisposition.

In the example shown here, a runner started with a predisposition spot of “a”, firmly in quadrant 1. Through the callusing effect and mental practice working on dealing better with energy system fatigue they were able to make modest gains and move their spot on the matrix outwards to spot “b”. This may well happen in a specific phase of training.  But if this callusing effect and mental practice is taken away them the runner will regress back to spot “a” again as it is their natural predisposition.

It is also important to note that a mental predisposition does not preclude you from being able to have a successful race at another distance you are not best suited for. For example a runner solidly in quadrant 3 can have a good race (one on par with their training) at a shorter distance (5k for example) even though their predisposition is for the longer races. But they will find it harder to be consistent at the shorter distance races and are not likely to ever over-perform their training level at shorter distances. It will usually require a greater focus and better controlled circumstances for a runner to produce a performance on-par with their training at a distance not favored by their predisposition.

I would estimate that the majority of runners (~60%+) will fall in the shaded circle shown in the center of the Mental Predisposition Matrix, which encompasses the inner quarter of each quadrant. These runners have a more moderate predisposition towards one area but are able to race somewhat successfully across a broad range of distances.

The runners, who fall outside of this core circle, will find they have stronger predispositions to certain race distances and as a result they will have a more rewarding running career (in terms of success and happiness) if they focus their racing on these areas of greater predisposition.


School & Youth System Observation
The current youth, high school and college running system in the United States is largely focused on shorter distance races (800-10k) in which ability to deal well with lactate fatigue is of the utmost importance. Thusly runners in quadrant 1 and 2 in this matrix, are best suited for this system. Any runner in the core circle on the matrix can probably be served fairly well in this system. But a runner who is in quadrant 3, outside of the core circle, may find the youth and school system frustrating as it forces to them to focus on race distances that are significantly outside of their predisposition and ones they are inconsistent at and often under-perform at.

Caution
It is important that when you are attempting to place a runner in a quadrant, that you do not get mislead by failures that were a result of improper training. Usually a runner cannot be placed accurately on this matrix until they have been closely observed for a period of time and a careful review of training and racing logs has been done. Additionally physical predisposition must also be observed and considered. While I often find that physical and mental predispositions overlap, this is not always the case.

Care must also be used when trying to place young runners on this matrix. Much of the mental predisposition does not clearly manifest itself until the runner reaches their teen years or later or until they reach a higher level in the sport.

Usefulness
The usefulness of this matrix is that it is another tool to help the runner and coach better understand the runner and their individual strengths and weaknesses. This allows the coach/runner to better plan their running career, select target races, and tailor training accordingly.

Thanks
A great deal of thanks goes out to my friends, runners and advisors who helped in formulating this theory. The more we understand, the better can train and achieve.