Abstract
he purpose: This article provides a detailed overview of the data obtained from implementing a methodology for the gradual application of a training program. The program aims to enhance the sports performance of middle-distance runners in their third year of sports mastery improvement. Methods: The following methods were employed as pedagogical tests and control exercises: analysis of scientific and methodological literature, pedagogical observation, research organization, pedagogical experimentation, mathematical and statistical methods, and analysis of the obtained results. Results: General analysis of the main statistical characteristics of physical fitness indicators for middle- distance runners in the third year of sports mastery improvement, based on results recorded at the beginning and end of the study: 1-100 meter run (seconds), 2-200 meter run (seconds), 3-400 meter run (seconds), 4-600 meter run (seconds), 5-800 meter run (seconds), 6-1000 meter run (seconds), 7-1500 meter run (seconds), 8- Standing long jump (cm), 9-Triple jump (cm). According to these tests, the absolute growth was: 33.05% in the experimental group and 18.75% in the control group. The relative growth was 13.90% in the experimental group and 8.46% in the control group, showing a significant difference that substantiated the high effectiveness of the developed methodology. Conclusion: The results of current research and pedagogical observations revealed that in the study conducted to determine the physical fitness of middle- distance runners, no significant difference was observed in the physical fitness level indicators between the experimental and control groups. However, when we analyzed and compared the results obtained at the beginning of this study, it was found that the sports form of the athletes in both the experimental and control groups was not sufficiently developed. Keywords: Training, autumn-winter preparatory stage, spring-summer preparatory stage, sports form, means, method. Introduction In contemporary sports science, the pro- gressive improvement of performance in mid- dle-distance runners represents a complex,
the results obtained at the beginning of this study, it was found that the sports form of the athletes in both the experimental and control groups was not sufficiently developed. Keywords: Training, autumn-winter preparatory stage, spring-summer preparatory stage, sports form, means, method. Introduction In contemporary sports science, the pro- gressive improvement of performance in mid- dle-distance runners represents a complex, mul- tifactorial process that integrates physiological adaptation, biomechanical efficiency, and the rational organization of training loads. The third year of sports mastery enhancement is considered a critical stage in the long-term ath- lete development model, as it is characterized by the stabilization of functional systems, the optimization of energy supply mechanisms, and the transition from predominantly general train- ing to highly specialized performance-oriented workloads. At this stage, athletes typically demon- strate a well-developed aerobic base, which al- lows for a more targeted focus on the refine- ment of speed–endurance, lactate tolerance, and race-specific pacing strategies. The interaction between aerobic and anaerobic energy systems becomes more efficient, leading to improved running economy and the ability to maintain high velocities over competitive distances rang- ing from 800 to 1500 meters. Consequently, the training process shifts toward the precise ma- nipulation of intensity zones, interval struc- tures, and recovery modalities in order to stimu- late further adaptive responses without inducing excessive fatigue or overtraining. A key mechanism underlying gradual per- formance enhancement is the cumulative effect of long-term adaptation to systematically varied training loads. This includes the development of mitochondrial density, capillarization of skeletal muscles, improved oxygen transport capacity, and enhanced neuromuscular coordi- nation. In addition, biomechanical optimiza- tion—such as stride length–frequency balance, reduction of ground contact time, and improve- ment of elastic energy utilization—plays a deci- sive role in increasing running efficiency. These adaptations collectively contribute to a higher level of special working capacity and competitive stability. Another important aspect of the third year of mastery is the individualization of training programs based on the athlete’s functional pro- file, competitive specialization, and recovery characteristics. The application of monitoring tools—such as heart rate variability, blood lac- tate concentration, and performance testing— enables coaches
These adaptations collectively contribute to a higher level of special working capacity and competitive stability. Another important aspect of the third year of mastery is the individualization of training programs based on the athlete’s functional pro- file, competitive specialization, and recovery characteristics. The application of monitoring tools—such as heart rate variability, blood lac- tate concentration, and performance testing— enables coaches to regulate training loads with greater precision and to ensure the progressive 85
© Eurasian Journal of Sport Science 2026; 6(1): 85-89 https://eajss.uz development of sport-specific qualities. This individualized approach enhances the effective- ness of training stimuli while minimizing the risk of maladaptation. Despite the recognized importance of this stage, the mechanisms that ensure a gradual and sustainable improvement in middle-distance running performance remain insufficiently sys- tematized in the scientific literature, particularly with regard to the interaction between physio- logical, biomechanical, and methodological fac- tors within a structured annual training cycle. Therefore, a comprehensive analysis of the mechanisms that determine performance growth during the third year of sports mastery enhancement is both theoretically relevant and practically significant for optimizing training strategies and improving competitive out- comes.The geographical expansion of competition in track and field events and the year-by-year increase in competition results necessitate continuous improvement of the athlete training system based on new technologies and effective programs. Training highly qualified athletes in middle-distance running requires creating modern systems for the phased organization of training sessions and rational planning and management of workloads. One of the main reasons is the failure to consider factors influencing the formation of middle-distance runners' athletic form during annual training processes and its stability during competition periods [1, 2, 5]. After an athlete achieves peak physical condition, the task becomes maintaining it throughout all important competitions and translating it into sports achievements [3, 4, 6]. In the third year of the sports improvement stage, the total training volume is 1456 hours. This group consists of athletes aged 19-20. The following tasks are addressed in this group: strengthening the health of athletes, further improving technique, educating athletes in the spirit of patriotism, ensuring high-quality preparation and participation in competitions, 86 Table 1. Autumn-winter training program for middle-distance runners in the third year of the sports mastery improvement stage No. Micro cycle type Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Traction microcyc le Warm-up exercises 15-20 min.; Flexibility development exercises 10-15 min.; Special running exercises 10-15 min.; Jumping up the stairs from bottom to top with feet shoulder -width apart for 10 min.; Recovery run 800 m. Warm-up exercises 15-20
third year of the sports mastery improvement stage No. Micro cycle type Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Traction microcyc le Warm-up exercises 15-20 min.; Flexibility development exercises 10-15 min.; Special running exercises 10-15 min.; Jumping up the stairs from bottom to top with feet shoulder -width apart for 10 min.; Recovery run 800 m. Warm-up exercises 15-20 minutes. Flexibility development exercises 10-15 min.; Special running exercises 10-15 min.; Weightlifting exercises with a barbell, 4 different exercises, 4 sets each, 4 kg. Raising and lowering dumbbells upward with leg and thigh muscles forward, without feet touching the ground. Sports games 15 minutes. Sauna session. Sports games 60 minutes. 2x600 m. Abdominal muscles 5 different exercises 20 repetitions, 4 sets. Recovery run 400 m. Warm-up exercises 15-20 minutes. Flexibility exercises 10-15 minutes; Special running exercises 10-15 minutes; With a rubber resistance band tied around the waist, move legs forward and upward with 60-70% effort for 60 m, 4 repetitions. 600 m. Run twice with 70-80% effort. Warm-up exercises 5-10 minutes. Cross-country running - 30 minutes with 60- 70% effort. 100 m bounding run: Warm-up (gymnastic exercises) 10-15 minutes. Sports games 10-15 minutes. Warm-up exercises 15-20 minutes. Flexibility development exercises 10-15 minutes; Special running exercises 10-15 minutes; 600 m. Running 2 times at 60-70% effort. 400 m. Running 2 times at 60-70% effort. 200 m. 2 times at 60-70% effort. 100 m. 2 times at 60-70% effort. Cool-down exercises 5-10 minutes. Rest 2 Volume microcy- cle Cross-country - 3 km (150 bpm). General develop- mental exercises - 20 minutes. Free running - 1 km. General developmental exercises - 20 minutes. Special running exercises - 500 m. Speed running - 4x800 m. 4 minutes rest. (175 bpm) /3 minutes rest. Cross-country - 3 km (150-160 bpm). Recovery and developmental exercises - exercises for strength, abdominal and back muscles. Cross-country - 2 km (150 bpm). Speed. -5x60 m. Special exercises - jumping (400 m). Leg muscle exercises - 20 minutes. Slow jog 2 km. General developmental exercises - 10 minutes. Special running exercises - 0.3 km. Running - 4x400 m. (175 bpm)
- 3 km (150-160 bpm). Recovery and developmental exercises - exercises for strength, abdominal and back muscles. Cross-country - 2 km (150 bpm). Speed. -5x60 m. Special exercises - jumping (400 m). Leg muscle exercises - 20 minutes. Slow jog 2 km. General developmental exercises - 10 minutes. Special running exercises - 0.3 km. Running - 4x400 m. (175 bpm) 4 minutes rest. Recovery run 400 m. Cross-country - 3 km (140 bpm). General developmental exercises - 10 min. Recovery and developmental exercises - 20 minutes. Rest 3 Develop- mental microcyc le Cross-country - 3 km (150-160 bpm). General developmental exercises - 20 minutes. Slow jog - 2 km. General developmental exercises - 15 minutes. Special running exercises - 2x60 m. Speed running - 5x30 m. 2x200/100-150 m. General developmental exercises - 20 minutes. Fartlek - 3 km. Light jog 2 km (140-150 bpm) General developmental exercises - 10 minutes. Slow jog - 2 km. General developmental exercises - 10 minutes. Game - 30 minutes. For strengthening leg muscles: special flexibility exercises - 20 minutes. Slow jog 3 km. General developmental exercises - 10 minutes. Special running exercises 4x60 m. Speed run - 2x100 m. Recovery and developmental exercises - 10 minutes. Cross-country run - 3 km (140-150 bpm). General developmental exercises - 10 min. Recovery and developmental exercises - 10 minutes. Rest 4 Winter competit ion pre- competit ion microcyc le Cross-country run - 2 km. (160 bpm). Recovery exercises - 20 minutes. Speed work - 4x60 m. Morning run - 3 km. General developmental exercises - 10 minutes. Specific running drills. 4x60 m. Sprint - 2x100 m; 2x400 m (170-180 bpm). Cross-country run - 3 km. (150-160 bpm). Speed work - 4x60 m. Recovery exercises - 10 minutes. Cross-country run - 3 km. General developmental exercises - 10 minutes. Special flexibility exercises for leg muscles - 10 minutes. Easy jog 1 km. General developmental exercises - 10 minutes. Special drills - 2x80 m. Sprint - 4x60 m. Run - 2x100 m. Rest for 4 minutes. Cross-country run - 3 km. (140 bpm). General developmental exercises - 20 minutes.
Cross-country run - 3 km. General developmental exercises - 10 minutes. Special flexibility exercises for leg muscles - 10 minutes. Easy jog 1 km. General developmental exercises - 10 minutes. Special drills - 2x80 m. Sprint - 4x60 m. Run - 2x100 m. Rest for 4 minutes. Cross-country run - 3 km. (140 bpm). General developmental exercises - 20 minutes. Rest 5 Winter competit ion Easy jog 3 km. General developmental exercises - 10 minutes. 2x60 m run. - 2x100 m. (180 bpm). Bounding 3-5 steps. Cross-country run - 3 km (140- 150 bpm). Recovery and developmental exercises - 20 minutes. Easy jog 1 km. General developmental exercises - 10 minutes. Special running drills - 4x60 m. Run - 2x200 m. Rest for 4 minutes. Cross-country run - 3 km. (140 bpm). General developmental exercises - 10 minutes. Recovery exercises - 10 minutes. Easy jog 3 km. General developmental exercises - 15 minutes. Special running drills. - 2x60 m. Rhythmic running - 100+150+200 m. (at race pace). Competitions or control tests submission. Competitions
© Eurasian Journal of Sport Science 2026; 6(1): 85-89 https://eajss.uz and setting the goal of fulfilling the requirements for Sports Master (SM) and International Master of Sports (IMS) titles. Result and discussion The main content in substantiating the effectiveness of this study is the special development and implementation of microcycle structures in the annual training cycle for middle-distance runners in the third year of sports skill improvement. These structures were 87 No. Control tests Groups Beginning of study End of study Test reliability indicators X σ V, % X σ V, % AAD RD t P 1 100m Run (sec) EG 13.76 1.79 12.98 11.92 1.33 11.13 1.84 13.37 2.86 <0.01 CG 14.04 1.77 12.61 12.83 1.60 12.47 1.21 8.62 1.76 >0.05 2 200m Run (sec) EG 28.52 3.13 10.97 25.21 2.56 10.15 3.31 11.61 2.84 <0.01 CG 29.44 3.12 10.60 27.32 2.86 10.45 2.12 7.20 1.74 >0.05 3 400m Run (sec) EG 58.13 6.97 11.99 50.91 5.68 11.16 7.22 12.42 2.78 <0.05 CG 57.16 6.64 11.62 52.61 6.03 11.46 4.55 7.96 1.76 >0.05 4 600m Run (sec) EG 91.36 10.02 10.97 80.82 8.16 10.10 10.54 11.54 2.83 <0.01 CG 90.64 9.61 10.60 84.12 8.79 10.45 6.52 7.19 1.73 >0.05 5 800m Run (sec) EG 188.34 22.57 11.98 164.43 18.31 11.14 23.91 12.70 2.85 <0.01 CG 193.37 22.45 11.61 178.13 20.41 11.46 15.24 7.88 1.74 >0.05 6 1000m Run (sec) EG 210.47 27.26 12.95 187.61 22.74 12.12 22.86 10.86 2.23 <0.05 CG 212.66 26.79 12.60 194.57 24.27 12.47 18.09 8.51 1.73 >0.05 7 1500m Run (sec) EG 304.73 36.49 11.97 266.17 29.56 11.11 38.56 12.65 2.84 <0.01 CG 302.97 35.16 11.61 279.03 31.78 11.39 23.94 7.90 1.75 >0.05 8 Standing Long Jump (cm) EG 196.22 21.56 10.99 232.18 23.49 10.12 35.96 18.33 3.91 <0.001 CG 193.07 20.45 10.59 211.36 22.08 10.45 18.29 9.47 2.11 <0.05 9 Standing Triple Jump (cm) EG 708.35 91.79 12.96 861.58 104.47 12.13 153.23 21.63 3.82 <0.001 CG 693.72 87.42 12.60 772.53 96.22 12.46 78.81 11.36 2.10 <0.05 Average growth: EG 33.05 13.90 CG 18.75 8.46 No. Microc ycle type Monday Tuesday Wednesday Thursday Friday Saturday
35.96 18.33 3.91 <0.001 CG 193.07 20.45 10.59 211.36 22.08 10.45 18.29 9.47 2.11 <0.05 9 Standing Triple Jump (cm) EG 708.35 91.79 12.96 861.58 104.47 12.13 153.23 21.63 3.82 <0.001 CG 693.72 87.42 12.60 772.53 96.22 12.46 78.81 11.36 2.10 <0.05 Average growth: EG 33.05 13.90 CG 18.75 8.46 No. Microc ycle type Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Transition microcycle Cross-country run - 2 km. (150 bpm). URM - 10 minutes. Sports games - 90 minutes. GDE - 15 minutes or track and field exercises - 20 minutes. Cross-country run - 3 km. (150 beats/min). Recovery and developmental exercises - 30 min. Rest Sports games - 90 minutes. Cross-country run - 3 km. (150 beats/min). GDE - 20 minutes. Rest 2 Stabili- zation micro- cycle Cross-country run - 1 km. (150 beats/min). GDE - 10 minutes. Speed development exercises - 30 minutes. Slow jog - 2 km. GDE - 20 minutes. Special running exercises - 0.5 km. Sprint running - 2x80 m. Running. 2x100 m. 4 min. rest (170 beats/min). Cross-country run - 3 km. (150-140 beats/min). GDE - 20 min. Speed development exercises. Special running exercises - 250 m. Cross-country run - 3 km. (140 beats/min). Game - 45 min. Recovery and developmental exercises - 30 minutes. Special flexibility exercises for strengthening leg muscles - 20 minutes. Slow jog - 2 km. GDE - 15 minutes. Sprint running. - 5x100 m. 5x600 m (intensity at 85% of maximum). 4 min. rest. Special running exercises - 500 m. Slow jog - 1 km. Cross-country run - 3 km. (150-160 beats/min). Speed development exercises - 30 minutes. Rest 3 Summer pre- competi tion oldi microcy cle Slow jog 3 km. GDE and special running exercises - 500 m. Sprint running. 4x50 m. (170 beats/min), Rest for 4 minutes. Cross-country run - 3 km. (140 beats/min). GDE - 20 minutes. Recovery run 800 m. Running - 2 km. (160-170 beats/min). Special running exercises - 300 m. Recovery and developmental exercises - 30 minutes. Cross-country run - 3 km. (140 beats/min). GDE - 10 minutes. Recovery and developmental exercises
m. Sprint running. 4x50 m. (170 beats/min), Rest for 4 minutes. Cross-country run - 3 km. (140 beats/min). GDE - 20 minutes. Recovery run 800 m. Running - 2 km. (160-170 beats/min). Special running exercises - 300 m. Recovery and developmental exercises - 30 minutes. Cross-country run - 3 km. (140 beats/min). GDE - 10 minutes. Recovery and developmental exercises - 20 minutes. Special flexibility exercise for leg muscles - 20 min. Slow jog 3 km. General warm-up exercises - 15 minutes. Special running drills - 5x80 m. Speed running - 4x400/200 m (intensity max, 90%) with 4 minutes rest. Slow jog - 1 km. Cross-country run - 3 km. (150-160 heartbeats/min). General warm-up exercises - 20 minutes. Rest 4 Summer compe- tition micro- cycle Slow jog 2 km. General warm-up exercises - 20 minutes. Speed work - 2x80 m, 2x100 m (175 heartbeats/min), intensity 90% max. 4 minutes rest. Cross-country run - 2 km. (150 heartbeats/ min). General warm-up exercises - 20 minutes. Cross-country run - 2 km. (150 heartbeats/min). Speed running 4x80 m. 4 minutes rest. General warm-up exercises - 20 minutes. Slow jog - 2 km. General warm-up exercises - 20 minutes. Recovery run 400 m. Slow jog - 2 km. General warm-up exercises - 20 minutes. Special running drills - 300 m - 100 m. Speed running - 2x60 m; 2x80 m. Running at race pace. 4 min. rest. Competitions Competitions 5 Reduce d-load micro- cycle Cross-country run - 2 km. (150 heartbeats/min). General warm-up exercises - 20 minutes. Special running drills - 300 m. Cross-country run - 2 km. (160 heartbeats/ min). Sports games - 90 minutes. Cross-country run - 3 km. (150 heartbeats/min). Recovery and developmental exercises - 20 minutes. Special running drills - 30 minutes. Recovery and developmental exercises - 20 minutes. Flexibility exercises for strengthening leg muscles - 20 min. Slow jog 3 km. General warm-up exercises - 20 minutes. Special running drills - 300 m. Speed running - 2x80 m. Cross-country run - 3 km. (140-150 heartbeats/min). Recovery and developmen- tal exercises - 30 minutes. Competitions 6 Transiti on- entry micro-
30 minutes. Recovery and developmental exercises - 20 minutes. Flexibility exercises for strengthening leg muscles - 20 min. Slow jog 3 km. General warm-up exercises - 20 minutes. Special running drills - 300 m. Speed running - 2x80 m. Cross-country run - 3 km. (140-150 heartbeats/min). Recovery and developmen- tal exercises - 30 minutes. Competitions 6 Transiti on- entry micro- cycle Cross-country run - 2 km. (140-150 heartbeats/ min). Recovery and developmental exercises - 30 minutes. Sports games - 60 minutes. GDE - 20 minutes. Recovery run 400 m. Rest. Cross-country run - 2 km (150 beats/min). GDE - 10 minutes. Recovery and developmental exercises - 20 minutes. Special exercises - 90 minutes. Cross-country run - 3 km. (150 beats/min). GDE - 20 minutes. Recovery and developmental exercises - 20 minutes. Rest Table 2. Winter-spring training program for middle-distance runners in the third year of the sports mastery improvement stage Table 3. Analysis of changes in the main statistical characteristics of physical fitness indicators of middle-distance runners in the third year of the sports mastery improvement stage during the study (n=24)
© Eurasian Journal of Sport Science 2026; 6(1): 85-89 https://eajss.uz specifically designed for the autumn-winter and spring-summer training stages and applied to the training process. We can consider an athlete to be in peak athletic form if they maintain their form during the competition period of the annual training cycle, sustain its stability during the main competition period without decline, and improve upon their best results from previous competitions. Comparing the speed dynamics of middle -distance running (800-1500 m) in various tactical variants, it can be noted that most top athletes increase their running speed in the final 200-300 m up to the last 100 m before the finish line. The segment works as quickly as possible due to increased stride frequency. When running 800 and 1500 meters, the second half of the distance should be covered with minimal deceleration. In our aforementioned study conducted with athletes from the experimental group, the training sessions were carried out specifically during the preparatory week, developmental microcycle, and special pre-competition training microcycle of the training process. In the annual training cycle, the training goals and objectives of middle-distance runners should be diverse in content and form depending on the training periods and seasons. Changes in the complexity, volume, intensity, number, time, season, and physical fitness of athletes were taken into account (see Table 4). Our study, which applied planned loads for the annual training of middle-distance runners in stages through microcycles, was conducted in traction, volume-based, developmental, special pre-competition, and winter competition microcycles. The analysis and synthesis of the obtained data allowed us to substantiate the effectiveness achieved in the study. Conclusion The effectiveness of implementing the methodology for the phased application of the training program aimed at improving the sports 88 Table 4. Spring-summer training program for middle-distance runners in the third year of the sports mastery improvement stage No. Microcycle type Monday Tuesday Wednesday Thursday Friday Saturday Sunday 1 Preparatory microcycle Warm-up exercises 15-20 min; Flexibility exercises 10-15 min; Special running exercises 10-15 min; Jumping up stairs with feet shoulder-width apart 10 min; Recovery run 800 m. Warm-up exercises 15-20 minutes.
Description
The study focuses on enhancing sports performance in middle-distance runners.