Threshold Running

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2009 Iowa Track and Field Clinic

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  • 1. Iowa Track and Field Coaches ClinicDecember 11th 2009 Cross Country/Distance Running: How to structure and implement a program for High School Athletes coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

2. Cross Country/Distance Running: How to structure and implement a program for High School Athletescoachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 3. Cross Country/Distance Running: How to structure and implement a program for High School Athletes 1. Focus on two quotes from two iconic coachescoachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 4. Cross Country/Distance Running: How to structure and implement a program for High School Athletes 1. Focus on two quotes from two iconic coachesThere are champions everywhere. - Arthur Lydiardcoachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 5. Cross Country/Distance Running: How to structure and implement a program for High School Athletes 1. Focus on two quotes from two iconic coachesThere are champions everywhere. - Arthur LydiardYou can train anywhere. Use what you have.- Dr. Joe Vigil coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 6. Cross Country/Distance Running: How to structure and implement a program for High School Athletes 1. Focus on two quotes from two iconic coachesThere are champions You can train anywhere.everywhere. Use what you have. - Arthur Lydiard - Dr. Joe Vigilcoachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 7. Cross Country/Distance Running: How to structure and implement a program for High School Athletes 1. Focus on two quotes from two iconic coachesThere are champions You can train anywhere.everywhere. Use what you have. - Arthur Lydiard - Dr. Joe Vigil 2. Spend $50 and invite four good coaches to a BBQcoachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 8. coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 9. coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 10. So how can a runner bestdevelop their aerobicmetabolism? coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 11. So how can a runner best develop their aerobic metabolism?What workouts best develop the aerobic metabolism?coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 12. What workouts best develop the aerobic metabolism? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 13. What workouts best develop the aerobic metabolism? Repeat 400scoachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 14. What workouts best develop the aerobic metabolism? Repeat 400s Repeat Milescoachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 15. What workouts best develop the aerobic metabolism? Repeat 400s Repeat Miles Long runs coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 16. What workouts best develop the aerobic metabolism? Repeat 400s Repeat Miles Long runs Tempo runscoachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 17. What workouts best develop the aerobic metabolism? Repeat 400s Repeat Miles Long runs Tempo runs Fartlek runs coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 18. What workouts best develop the aerobic metabolism? Repeat 400s Repeat Miles Long runs Tempo runs Fartlek runs Repeat 1,000mcoachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009 19. What workouts best develop the aerobic metabolism? Repeat 400sA good coach could take any of Repeat Milesthese workouts and develop the aerobic metabolism... Long runs Tempo runs Fartlek runs Repeat 1,000m coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 20. What workouts best develop the aerobic metabolism? Repeat 400sA good coach could take any of Repeat Milesthese workouts and develop the aerobic metabolism... Long runs but its a lot easier to use Tempo runsthese workouts to develop the Fartlek runsaerobic metabolism. Repeat 1,000m coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 21. What workouts best develop the aerobic metabolism? Long runs A good coach could take any of Tempo runsthese workouts and develop Fartlek runsthe aerobic metabolism... but its a lot easier to use these workouts to develop the aerobic metabolism. coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 22. What workouts best develop the aerobic metabolism? Long runs A good coach could take any of Tempo runsthese workouts and develop Fartlek runsthe aerobic metabolism... but its a lot easier to use Which of thesethese workouts to develop the is the hardest to aerobic metabolism. teach? coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 23. What workouts best develop the aerobic metabolism? Long runs A good coach could take any of Tempo runsthese workouts and develop Fartlek runsthe aerobic metabolism... but its a lot easier to use Which of thesethese workouts to develop the is the hardest to aerobic metabolism. teach? Why?coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 24. What workouts best develop the aerobic metabolism? Long runs A good coach could take any of Tempo runsthese workouts and develop Fartlek runsthe aerobic metabolism... but its a lot easier to use Which of thesethese workouts to develop the is the hardest to aerobic metabolism. teach? Tempo runs. Why?coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 25. What workouts best develop the aerobic metabolism? Long runsA good coach could take any of Tempo runs these workouts and develop Fartlek runs the aerobic metabolism...but its a lot easier to use Which of these these workouts to develop the is the hardest toaerobic metabolism. teach? Tempo runs. Why? Because its about feel.coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 26. There are champions everywhere. - Arthur Lydiard photo by Todd Straka of BoulderRunning.comcoachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 27. There are champions Everyone knows the ingredients everywhere. but few know the recipe. - Arthur Lydiard - Arthur Lydiard photo by Todd Straka of BoulderRunning.comcoachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 28. Everyone knows the ingredientsbut few know the recipe.- Arthur Lydiard Lydiards Ingredients coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 29. Everyone knows the ingredientsbut few know the recipe.- Arthur LydiardLydiards Ingredients Long Aerobic Running coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 30. Everyone knows the ingredientsbut few know the recipe.- Arthur LydiardLydiards Ingredients Long Aerobic Running Fartlek running coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 31. Everyone knows the ingredientsbut few know the recipe.- Arthur Lydiard Lydiards Ingredients Long Aerobic Running Fartlek running Jogging coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 32. Everyone knows the ingredientsbut few know the recipe.- Arthur Lydiard Lydiards Ingredients Long Aerobic Running Fartlek running Jogging Easy Aerobic runningcoachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 33. Everyone knows the ingredientsbut few know the recipe.- Arthur Lydiard Lydiards Ingredients Long Aerobic Running Fartlek running Jogging Easy Aerobic running Time Trialscoachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 34. Everyone knows the ingredientsbut few know the recipe.- Arthur Lydiard Lydiards Ingredients Long Aerobic Running Fartlek running Jogging Easy Aerobic running Time Trials Hill Training coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 35. Everyone knows the ingredientsbut few know the recipe.- Arthur Lydiard Lydiards Ingredients Long Aerobic Running Fartlek running Jogging Easy Aerobic running Time Trials Hill Training coachjayjohnson.com Developmental Racescoachjayjohnson @ gmail.com Friday, December 11, 2009 36. Everyone knows the ingredientsbut few know the recipe.- Arthur LydiardLydiards Ingredients Long Aerobic Running Fartlek running coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 37. Everyone knows the ingredientsbut few know the recipe.- Arthur Lydiard Lydiards Ingredients Long Aerobic Running Fartlek runningmost of the questions that night focused on these two workouts, which leads me to believe that the majority of people dont know the ingredients coachjayjohnson.comcoachjayjohnson @ gmail.com Friday, December 11, 2009 38. Friday, December 11, 2009 39. Friday, December 11, 2009 40. Friday, December 11, 2009 41. Friday, December 11, 2009 42. Friday, December 11, 2009 43. I would argue that both Lydiards Long Run and Fartlekruns were types of threshold running...and threshold running is the key to becoming a betterdistance runner, regardless of primary race distance. Friday, December 11, 2009 44. I would argue that both Lydiards Long Run and Fartlekruns were types of threshold running...and threshold running is the key to becoming a betterdistance runner, regardless of primary race distance.Threshold Run = Tempo Run = Steady State Run = etc. Friday, December 11, 2009 45. So what is Threshold? Friday, December 11, 2009 46. So what is Threshold? These three books all talk aboutthreshold training Friday, December 11, 2009 47. Figure 4.2, Martin and Coe, Better Training for Distance RunnersFriday, December 11, 2009 48. Figure 4.2, Martin and Coe, Better Training for Distance RunnersFrid