Training and Racing Above/Below Your Specialty Event.


As we look back at the year in track and field I have been amazed by the limited range that some of the top athletes in our sport compete. I believe distance runners are better at running a variety of races then our sprinters. I do like the fact that Tyson Gay and friends might run a 400 early in their SPP. However, I think later in the year it would be worthwhile to change up your race distance once. Miss Felix has raced a number of race distances throughout her competitive season year in and year out with great success. Her coach has scheduled these races by design. One week she will run the 100 dash and next she will run the 400. Finally the third week she comes back and runs a 200. After these World Championships it’s hard to argue that Allyson does not have the best range in sprinting. I really enjoy looking at training plans with elite level coaching that actually takes into consideration the theme of the week in conjunction with their race distance. Over and under race strategy works nicely in practice. I see a lot of programs that run multiple intensive/extensive intervals at the athlete’s specialty distance in practice. I believe when used to often this choice of distance is a mistake.

One of the biggest issues I have seen running the athlete’s race distance in practice is the psychological component. The athlete will hear a time being yelled out and immediately stress over what that time means because they cannot replicate times in practice they can produce in competition. This often why in practice you will see master coaches use distances like a 450 or 350. In addition if you believe the tables in the book Transfer of Training the highest percent of transfer often come from just below or above the race distance. Finally, I think there is a benefit to find out what really is the athletes best distance. Where would the world of Track and Field be if Usian Bolt’s coach never let him run the 100 dash?

Discuss entry

Ryan Banta

Ryan Banta

Ryan is a successful high school coach. His athletes have achieved 76 school records, 2 top four finishes at the state championships, 3 district championships, 107 state semi-finalist (sectionals), 63 state qualifiers, 2 state records (3200 and 4x800), 14 national ranked events, 34 all state performances, 8 state champions, 7 runner up performances, and 2 Gatorade athletes of the year. Ryan is a USATF level II coach in the sprints, hurdles, relays, and endurance and recently earned a USTFCCCA track and field technical coaching certification.
Ryan Banta


Dad, Husband, Teacher, and Coach. Author of the Sprinter's Compendium @ Contributor to and
RT @TTFCA: Pre-Orders Coming Soon! ROBOT: THE ROY MARTIN STORY - Roy's Life; Roy's Words (photoshoot & cover art by RoJo of @InsideTxTrack - 10 hours ago
Ryan Banta