171. Ancillary and Speed Training for the Distance Events
With Boo Schexnayder
Discover how to integrate strength, mobility, and speed development into distance programs a proven framework from Boo Schexnayder.
~7 Hrs. Duration
40 Pages of Course Materials
14 Knowledge Retention Checks
Syllabus
01
Dynamic Flexibility Exercises
Dynamic flexibility exercises involve moving joints through large ranges of motion in a fast, controlled manner to improve mobility and neuromuscular responsiveness. This chapter explains exercise structure, benefits for running efficiency and injury prevention, and emphasizes proper execution to maximize performance and diagnostic value.
02
Sprint Development Drills
Sprint development drills are exercises that build coordination, flexibility, and technical awareness without replicating full sprinting. This chapter discusses the benefits of sprint drills for technical refinement and diagnostic use, and stresses the coach’s role in transferring drill skills to actual sprint performance.
03
Hurdle Mobility Exercises
Hurdle mobility exercises use hurdles to develop mobility, coordination, posture, and neuromuscular efficiency through structured walking or skipping patterns. This chapter highlights their role in improving range of motion, core and pelvic stability, and running economy, while stressing precise technique to maximize benefits and avoid reinforcing poor habits.
04
Circuit Training
Rather than focusing on a single skill, circuit training integrates a structured series of exercises to build glycolytic fitness, support recovery, and protect against injury through varied movement patterns. It serves as a strategic complement to running by enhancing durability, reducing repetitive stress, and maintaining fitness even with slightly lower mileage, provided that execution and exercise variety are emphasized.
05
General Strength Circuits
General Strength Circuits center on bodyweight exercises performed in a structured circuit format to build strength, coordination, and balance across the entire body. They serve as a foundational tool for improving mechanics, correcting imbalances, and preventing repetitive-stress injuries
06
Medicine Ball Training
Medicine ball training blends strength, coordination, and impact stabilization through tossing and catching movements that engage the core in a highly functional way. Similar to general strength circuits but with added postural demands, these routines enhance strength, flexibility, and injury resistance while breaking repetitive movement patterns to support better running posture and durability
07
Multijump Training
Multijump training, or plyometrics, develops reactive strength, tissue resiliency, and running economy by exposing athletes to controlled, high-impact jumping exercises. Through progressions like remedial bounds, in-place jumps, extended bounds, and depth jumps, this method enhances vertical force application, speed development, and power endurance—making it a powerful performance and injury-prevention tool when matched to athlete level and training phase.
08
Weightlifting
Weight training for distance runners focuses on developing force, refining mechanics, and preventing injuries through three key categories: Olympic lifts, Static lifts, and Bodybuilding circuits. Each serves a distinct role—enhancing power and sequencing, stabilizing lever systems, or promoting hormonal recovery—and when programmed strategically, they complement endurance work without adding unwanted bulk
09
Training Speed
Speed training plays a decisive role in distance performance by improving mechanics and efficiency, and the ability to surge and kick late in races. Proper speed training and programming also plays a major role in helping to prevent injuries
Meet Your Instructor
Boo Schexnayder
Irving “Boo” Schexnayder is regarded as one of the world’s leading authorities in training design. Over his 40-year career, Schexnayder has been part of 13 NCAA Championship teams and coached 26 individual NCAA Champions, 18 Olympians, and 7 World Championship medalists.
Each Course Includes
Frequently Asked Questions
Still have questions? Contact us.
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No, you can choose to enroll at any time you’d like, and take however much time you want to; the course will always be there for whatever timeline suits you.
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Yes and no– it is not possible to download the video lessons, but you can download all PDF materials.
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There is no time limit to your login, and you can go back and look at any part of the course you want at any time.
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You must show that you have an understanding of the material by achieving a mark of 80% or higher on the Knowledge Retention Checks– but don’t worry, you can take those Knowledge Retention Checks more than one time if need be.
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For any course content, we encourage you to write the questions in the Ascent Track Discord in each class section. For any technical issues, you can contact us at support@ascenttrackclinics.com
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The Ancillary and Speed Training for the Distance Events course provides a comprehensive framework for integrating high quality technical, strength, mobility, and speed development into middle-distance and distance running programs.
Led by renowned coached and founder of the USTFCCCA Track and Field Academy, Boo Schexnayder, the course outlines a progression of training methods including:
Dynamic flexibility
Sprint development
Hurdle mobility
Circuit training
General strength work
Medicine ball routines
Plyometrics
Weight training
Speed development
Each method is selected for its contribution to improving running economy, mechanics, durability, speed, and overall performance.
Coaches and athletes will learn how to structure these elements across training phases, using them not as “extras,” but as essential tools to build resilient, efficient, and faster middle-distance and distance runners