Stretching Our Thinking on Planning Splits
In the spring of 1972, a famous University coach had a conversation with a young collegiate star who was expected to perform well in the upcoming Munich Olympics. The athlete was concerned about his track splits and believed that he needed to run faster to make the US team. The wise coach introduced the concepts of ‘goal pace’ and ‘date pace’ to put the athlete’s mind at ease.
‘Goal Pace’ and ‘Date Pace’
Even after more than half a century, the ideas of ‘goal pace’ and ‘date pace’ remain relevant. ‘Goal pace’ is the pace an athlete strives to achieve, while ‘date pace’ is the pace they are capable of currently. The coach and athlete understood that to have a chance at winning gold in the Olympic final, the athlete needed to improve his pace by 2 seconds per lap over the next four months.
Men’s 800m – chase for the line. Photo: Lindie Naughton
‘Run to Feel’ or ‘Run to Split’?
While some coaches advocate running based on how it feels rather than relying on split times, both approaches have their merits. Running to feel allows athletes to focus on their own sensations and adjust their pace accordingly. On the other hand, running to split provides a precise measurement of progress towards the goal pace. Both approaches can be useful depending on the athlete’s needs and the phase of their training.
The U18 girls 1500m at Dublin Juvenile Indoors. Photos: Lindie Naughton
Periodization
The timing of the training session and the phase of the athlete’s periodization cycle are important factors in determining whether to focus on ‘feel’ or ‘split’. For example, early in the season, running to feel might be more suitable, while closer to competition, running to split becomes more important for precision and race preparation.
Combining ‘Feel’ and ‘Split’
A hybrid approach that combines running to feel and running to split can be effective in training. This approach allows athletes to experience the benefits of both focusing on their sensations and measuring progress through split times. By incorporating both elements into a single session, athletes can develop a balanced and adaptable mindset.
Exploring New Possibilities
Rather than sticking to the traditional binary approach of choosing between ‘feel’ and ‘split’, adopting an eclectic and adaptable training strategy can be beneficial. This postmodern approach acknowledges the relevance of Bowerman’s concepts while embracing the flexibility to combine different training methods.
Self-Reflection Questions
- In what ways do Bowerman’s concepts of ‘goal pace’ and ‘date pace’ remain relevant today?
- When might it be more suitable to use ‘feel’ instead of ‘split’ for ‘date pace’?
- At what points in the periodization cycle does ‘split’ become more important than ‘feel’?
- When can you incorporate both ‘split’ and ‘feel’ within a single training session?
Matt Long, a coach with experience working with Masters and Junior world champions, welcomes contact at [email protected]