Introduction: This study explored the impact of the Mindful Sport Performance Enhancement (MSPE) program, adapted for elite distance runners.Methods: Twenty Hungarian national and international-level athletes participated in a quasi-experimental design. The experimental group (n = 10) completed a six-week MSPE intervention, while the control group (n = 10) received no mental training. Psychological constructs, including flow, competitive anxiety, mindfulness, and emotion regulation, were assessed pre- and post-intervention.Results: Results showed significant improvements in the experimental group across most variables, particularly flow and cognitive anxiety, with no changes in the control group.Discussion: These findings highlight the effectiveness of a group-based mindfulness program in enhancing mental well-being and performance in elite runners. The scalable, structured format offers a practical alternative to traditional sports psychology approaches for high-performance athletes.

This study aimed to give a systematic literature review about the training of elite Norwegian long-distance runners (1500-10.000 meters). After a search in databases, we found 7 articles, that have systematically registered the training volume and intensity distribution of 13 elite runners over longer periods (n = 13). The results were the following: the best long-distance runners run 120 to 180 kilometers per week on average. The waist majority of this training (75-80 %) is done at low intensity (62-82% HRmax). Two to four sessions are done at the anaerobic threshold pace (82-20% HRmax), either in continuous or interval format during the base period, often done twice on the same day. One to two times weekly higher intensity sessions (>97% HRmax) are done, in form of short intervals (>800m) or short sprints. Longer intervals, above the anaerobic threshold (92-97 % HRmax) are rarely used during the base period. The training is closely monitored by a lactate meter or heart rate monitor. Before the racing season, in the pre-competition period, the athletes do fewer workouts at an anaerobic threshold pace and increase the number of sessions at a specific race pace.

Introduction: The present study aimed to investigate the mental and sports psychological preparation, as well as tactical preparation, of distance runners for competition. We examined whether there are differences based on gender, competition level and various race disciplines, as well as how mental preparation influences sports skills applicable in different competitive situations.Methods: The sample consisted of 201 distance runners who completed the Sports Mental Training Questionnaire (SMTQ) alongside assessments of their sports psychology and race tactics.Results: The results indicated that neither gender, competition level, nor race discipline had a significant impact on mental preparedness. However, women demonstrated notably higher scores in the use of self-talk as a mental technique. Additionally, participants who received training in sports psychology scored significantly higher across several mental skills, as well as on the overall mental preparedness score.Discussion: This article validates the SMTQ and its association with mental readiness, as confirmatory factor analysis demonstrates adequate validity. Additionally, mental preparation was found to enhance performance and well-being among distance runners. Further research is needed to explore the impact of group interventions to broaden the reach of mental training programs.

In this case study, we analysed the online available one-year training diary of a long-distance runner participating in the 2021 Olympic Games in terms of training volume and training intensity distribution during the year and in different phases to track periodization. Based on the literature, we categorized the distances covered in relation to the athlete's race speed into three zones: Z1 95% RP. The training intensity distribution was calculated using the Polarization Index: PI = log10 (Z1/Z2 x Z3*100). The athlete's average weekly training volume during the 52-week season was 141.77 ± 27.27 km/week (571.94 ± 106 min/week), completed in 10.4 ± 1.24 training sessions. Throughout the season (Z1: 89.95%; Z2: 4.58%; Z3: 5.43%) and also during the different preparation phases, the training intensity distribution showed a polarized pattern (PI >2.00 a.U.). In a typical interval form, the athlete performed intense training (HIT) at and above the anaerobic threshold twice a week (vLT2). Most (>80%) of the high average weekly training volume was sustained running at low intensities. High-intensity interval training (HIIT) twice weekly in the base period typically took the form of long partial distances at and above the anaerobic threshold (~90% vVO2max) and short partial (<800m) distances close to race speed. The polarization rate increased as the racing season approached, and more extended interval training at race speeds was used. In conclusion, in addition to the Pyramid distribution, a Polarized training intensity distribution can also be observed during elite distance runners' training.

In recent years, distance running performances have undergone a radical improvement, attributed to multiple factors in the scientific literature. Alongside advancements in footwear, track, and nutritional supplement technologies, training methodologies have increasingly adopted scientific approaches and become widely accessible through online platforms. This narrative review aimed to explore recent trends in training innovations through a comprehensive review of the literature and a narrative analysis of training information shared by elite runners. The findings highlight two key advancements in distance running training: the emphasis on sub-threshold interval training (between LT1 and LT2) and the development of maximal sprinting speed (MSS), and therefore Anaerobic Speed Reserve (ASR). Sub-threshold intervals, monitored via lactate and heart rate, enable runners to perform substantial volumes of high-end aerobic work while avoiding overtraining by staying below the second lactate threshold. Additionally, incorporating brief, near-maximal sprints (>10 s) with full recovery improves Anaerobic Speed Reserve, enhancing runners’ ability to sustain race pace with reduced effort. Recovery strategies, including alternating light and heavy training days, clustering sessions into double workouts, and employing periodization techniques such as increased polarization during the season, further optimize performance. The rapid and widespread accessibility of this knowledge through digital platforms may also contribute significantly to the contemporary advancements in distance running performances.

This study aims to investigate the differences and similarities between the polarized and pyramid-intensity training methods described in the literature as the most typical training methods for elite international distance runners (1500- 10,000 m). Material and Methods: 26 literature articles analyzing the training intensity distribution of international distance runners were found after a review of internet databases. Results: In both training methods, elite track runners cover an average of 120-180 km per week, 75-80% of which is done at low intensity, below the aerobic threshold (vLT1). In the pyramid method, runners perform interval or continuous tempo running workouts at speeds below the anaerobic threshold (vLT2) on average 2-4 times per week. In contrast, in the polarized intensity distribution, interval training is performed on average 1 time per week above the anaerobic threshold at 90% of vVo2max. Intensities near race speed are performed as short intervals (< 800m) during the base period. Conclusions: The training of modern distance runners is characterized by an emphasis on the development of aerobic capacity, achieved primarily through high amounts of low-intensity work and 1-4 anaerobic threshold training sessions per week. Athletes use short intervals and short sprints to maintain their anaerobic abilities and their coordination at race speed. They start using longer, intensive race-specific work in the period leading up to races. During the racing season, runners maintain endurance with a significant amount of low-intensity running and less pronounced anaerobic threshold training.