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Middle Distance Running In the last few years opinions as to which races are considered middle-distance races and to which are to be considered distance races have changed. The 440 is now considered a sprint race rather than a middle-distance race, and due to the present great emphasis on quarter-mile speed and speed work, the mile is considered by most coaches as a middle-distance race. Middle-distance races include all races over 440 yards through the mile. The two most popular middle-distance races here and other places are the 880 yard run and the mile run. Because of the great increase in the number of performers, the American records in most middle-distance races have improved rather slowly. 
Middle-distance men are usually slender, with the ability to stride. They must also have a great amount of quarter-mile speed. Some of our recent national champions had the ability to run better than 49 seconds for the 440. Training Techniques Middle-distance training should consist of four basic practices:
1. Some overdistance running at a slower than race pace. 2. Some underdistance running at a faster than race pace. 3. Repeated speed work. 4. Pace work.
In races from 500 yards to 1000 yards, possession of speed is required for outstanding performance, and strength is necessary to a lesser degree. However, in races above 1000 yards the premium is on strength, with speed being required to a lesser degree. However, it should be emphasized that
leg speed is at a premium in any middle-distance race, and
the training of half milers, as well as milers, should be
essentially a speed program
There is a real danger in middle-distance racing of setting to fast a pace, and losing momentum. If an athlete sets to fast a pace he or she will not have the reserved energy to sprint the finish.
Strategies
The strategy of middle-distance running is more complex than any other racing on track. The athlete must analyze the opponent as well as him or herself. The athlete must also learn their opponentıs customary techniquesThen the athlete can adjust a situation to his or her capacities and limitations. For example, if an opponent has great strength and very little speed, the best chance for winning would probably be to let him set a pace, and then try to outsprint him. However, if he has outstanding speed, but less strength, it might be possible to win defeat him or by setting a fast pace during the body of the race, to take the energy out of him. This same strategy would would be advisable especially if your opponent is running his second race of the day.
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