Distance Running, Running

hello there. as a former middler myself i can confidently say only a couple of superset exercises would be relevant.

as a fast paced race its more about lactate tolerance, so heart rate training would be MUCH better. Alas, to answer your question i would suggest a couple of leg exercises such as squats followed by lunges. lunges would follow on as they most represent a running action. high reps and low weight say, 2 x sets of 20 reps to help with capillary growth. also for the upper body i would suggest a post-exhaust superset. not a textbook version though as this would induce more hypertrophy than needed. do a rowing action (back) followed by hammer curls (biceps) 2 x sets of 15 or swiss ball press (pecs) followed by tricep dips again 2 x 15.

Don't ignore your core work as you running workload is a recipe for injury so be sure to work the core and get plenty of massges and cooling stretches.

hope this helps. :)