Upload
jay-johnson
View
4.082
Download
1
Tags:
Embed Size (px)
DESCRIPTION
2009 Iowa Track and Field Clinic
Citation preview
Cross Country/Distance Running:How to structure and implement a program for High School Athletes
coachjayjohnson.comcoachjayjohnson @ gmail.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
Cross Country/Distance Running:How to structure and implement a program for High School Athletes
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
Cross Country/Distance Running:How to structure and implement a program for High School Athletes
coachjayjohnson.comcoachjayjohnson @ gmail.com
1. Focus on two quotes from two iconic coaches
Friday, December 11, 2009
Cross Country/Distance Running:How to structure and implement a program for High School Athletes
coachjayjohnson.comcoachjayjohnson @ gmail.com
1. Focus on two quotes from two iconic coaches
“There are champions everywhere.” - Arthur Lydiard
Friday, December 11, 2009
Cross Country/Distance Running:How to structure and implement a program for High School Athletes
coachjayjohnson.comcoachjayjohnson @ gmail.com
1. Focus on two quotes from two iconic coaches
“There are champions everywhere.” - Arthur Lydiard
“You can train anywhere. Use what you have.” - Dr. Joe Vigil
Friday, December 11, 2009
Cross Country/Distance Running:How to structure and implement a program for High School Athletes
coachjayjohnson.comcoachjayjohnson @ gmail.com
1. Focus on two quotes from two iconic coaches“There are championseverywhere.” - Arthur Lydiard
“You can train anywhere. Use what you have.” - Dr. Joe Vigil
Friday, December 11, 2009
Cross Country/Distance Running:How to structure and implement a program for High School Athletes
coachjayjohnson.comcoachjayjohnson @ gmail.com
1. Focus on two quotes from two iconic coaches“There are championseverywhere.” - Arthur Lydiard
“You can train anywhere. Use what you have.” - Dr. Joe Vigil
2. Spend $50 and invite four good coaches to a BBQ
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
So how can a runner best develop their aerobic
metabolism?
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
So how can a runner best develop their aerobic
metabolism?What workouts best develop
the aerobic metabolism?coachjayjohnson.com
coachjayjohnson @ gmail.comFriday, December 11, 2009
What workouts best develop the aerobic metabolism?
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What workouts best develop the aerobic metabolism?
✴Repeat 400’s
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What workouts best develop the aerobic metabolism?
✴Repeat 400’s✴Repeat Miles
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What workouts best develop the aerobic metabolism?
✴Repeat 400’s✴Repeat Miles✴Long runs
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What workouts best develop the aerobic metabolism?
✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What workouts best develop the aerobic metabolism?
✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What workouts best develop the aerobic metabolism?
✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs✴Repeat 1,000m
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What workouts best develop the aerobic metabolism?
✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs✴Repeat 1,000m
coachjayjohnson.comcoachjayjohnson @ gmail.com
A good coach could take any of these workouts and develop the aerobic metabolism...
Friday, December 11, 2009
✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs✴Repeat 1,000m
A good coach could take any of these workouts and develop the aerobic metabolism...but it’s a lot easier to use these workouts to develop the aerobic metabolism.
coachjayjohnson.comcoachjayjohnson @ gmail.com
What workouts best develop the aerobic metabolism?
Friday, December 11, 2009
✴Long runs✴Tempo runs✴Fartlek runs
but it’s a lot easier to use these workouts to develop the aerobic metabolism.
coachjayjohnson.comcoachjayjohnson @ gmail.com
What workouts best develop the aerobic metabolism?
A good coach could take any of these workouts and develop the aerobic metabolism...
Friday, December 11, 2009
✴Long runs✴Tempo runs✴Fartlek runs
but it’s a lot easier to use these workouts to develop the aerobic metabolism.
coachjayjohnson.comcoachjayjohnson @ gmail.com
What workouts best develop the aerobic metabolism?
A good coach could take any of these workouts and develop the aerobic metabolism...
Which of theseis the hardest to teach?
Friday, December 11, 2009
✴Long runs✴Tempo runs✴Fartlek runs
but it’s a lot easier to use these workouts to develop the aerobic metabolism.
coachjayjohnson.comcoachjayjohnson @ gmail.com
What workouts best develop the aerobic metabolism?
A good coach could take any of these workouts and develop the aerobic metabolism...
Which of theseis the hardest to teach?Why?
Friday, December 11, 2009
✴Long runs✴Tempo runs✴Fartlek runs
but it’s a lot easier to use these workouts to develop the aerobic metabolism.
coachjayjohnson.comcoachjayjohnson @ gmail.com
What workouts best develop the aerobic metabolism?
A good coach could take any of these workouts and develop the aerobic metabolism...
Which of theseis the hardest to teach?Why?
Tempo runs.
Friday, December 11, 2009
✴Long runs✴Tempo runs✴Fartlek runs
but it’s a lot easier to use these workouts to develop the aerobic metabolism.
coachjayjohnson.comcoachjayjohnson @ gmail.com
What workouts best develop the aerobic metabolism?
A good coach could take any of these workouts and develop the aerobic metabolism...
Which of theseis the hardest to teach?Why?
Tempo runs.Because it’s about feel.
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“There are champions everywhere.” - Arthur Lydiard
photo by Todd Straka of BoulderRunning.com
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“There are champions everywhere.” - Arthur Lydiard
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
photo by Todd Straka of BoulderRunning.com
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
Lydiard’s Ingredients
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
✴Long Aerobic RunningLydiard’s Ingredients
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
✴Long Aerobic Running✴Fartlek running
Lydiard’s Ingredients
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
✴Long Aerobic Running✴Fartlek running✴ Jogging
Lydiard’s Ingredients
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running
Lydiard’s Ingredients
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running✴Time Trials
Lydiard’s Ingredients
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running✴Time Trials✴Hill Training
Lydiard’s Ingredients
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running✴Time Trials✴Hill Training✴Developmental Races
Lydiard’s Ingredients
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
✴Long Aerobic Running✴Fartlek running
Lydiard’s Ingredients
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard
…most of the questions that night focused on these two workouts, which leads me to believe that the majority of people don’t know the ingredients
✴Long Aerobic Running✴Fartlek running
Lydiard’s Ingredients
Friday, December 11, 2009
Friday, December 11, 2009
Friday, December 11, 2009
Friday, December 11, 2009
Friday, December 11, 2009
Friday, December 11, 2009
I would argue that both Lydiard’s Long Run and Fartlek runs were types of threshold running...and threshold running is the key to becoming a better distance runner, regardless of primary race distance.
Friday, December 11, 2009
I would argue that both Lydiard’s Long Run and Fartlek runs were types of threshold running...and threshold running is the key to becoming a better distance runner, regardless of primary race distance.
Threshold Run = Tempo Run = Steady State Run = etc.Friday, December 11, 2009
So what is “Threshold”?
Friday, December 11, 2009
So what is “Threshold”?
These three books all talk about threshold training
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Late season interval training
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
For the majority of the year you want to....
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
For the majority of the year you want to....
Friday, December 11, 2009
So what is “Threshold”?
These three books all talk about threshold training
Friday, December 11, 2009
So what is the correct name for “Threshold” running?
Friday, December 11, 2009
What’s in a name?
Friday, December 11, 2009
✴ Jack Daniels, PhD
What’s in a name?
Friday, December 11, 2009
✴ Jack Daniels, PhD
✴ Daniel’s Running Formula – 1st edition
What’s in a name?
Friday, December 11, 2009
✴ Jack Daniels, PhD
✴ Daniel’s Running Formula – 1st edition
✴ Daniel’s Running Formula – 2nd edition
What’s in a name?
Friday, December 11, 2009
✴ Jack Daniels, PhD
✴ Daniel’s Running Formula – 1st edition
✴ Daniel’s Running Formula – 2nd edition
✴ “Threshold: Tempo/Cruise”
What’s in a name?
Friday, December 11, 2009
✴ Jack Daniels, PhD
✴ Daniel’s Running Formula – 1st edition
✴ Daniel’s Running Formula – 2nd edition
✴ “Threshold: Tempo/Cruise”
✴ “86-88% VO2max”
What’s in a name?
Friday, December 11, 2009
What’s in a name?
Friday, December 11, 2009
✴ David Martin, PhD
What’s in a name?
Friday, December 11, 2009
✴ David Martin, PhD
✴ Better Training for Distance Runners
What’s in a name?
Friday, December 11, 2009
✴ David Martin, PhD
✴ Better Training for Distance Runners
✴ Second Threshold
What’s in a name?
Friday, December 11, 2009
✴ David Martin, PhD
✴ Better Training for Distance Runners
✴ Second Threshold
✴ Lactate Threshold?
What’s in a name?
Friday, December 11, 2009
✴ David Martin, PhD
✴ Better Training for Distance Runners
✴ Second Threshold
✴ Lactate Threshold?
✴ Ventilatory Threshold?
What’s in a name?
Friday, December 11, 2009
✴ David Martin, PhD
✴ Better Training for Distance Runners
✴ Second Threshold
✴ Lactate Threshold?
✴ Ventilatory Threshold?
✴ “Lactate/Ventilatory Threshold”
What’s in a name?
Friday, December 11, 2009
✴ David Martin, PhD
✴ Better Training for Distance Runners
✴ Second Threshold
✴ Lactate Threshold?
✴ Ventilatory Threshold?
✴ “Lactate/Ventilatory Threshold”
✴ “80%-90% of VO2max”
What’s in a name?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What’s in a name?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴ Arthur Lydiard (sans PhD)
What’s in a name?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴ Arthur Lydiard (sans PhD)
✴ His athletes earned 6 Olympic Medals, 4 Gold medals
What’s in a name?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴ Arthur Lydiard (sans PhD)
✴ His athletes earned 6 Olympic Medals, 4 Gold medals
✴ Snell’s 1962 800m World Record: 1:44.3
✴Stood for 11 years
✴Ran on a grass track
✴Still the Oldest National Record recognized by the IAAF
What’s in a name?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What’s in a name?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴ Arthur Lydiard (sans PhD)
What’s in a name?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴ Arthur Lydiard (sans PhD)
“For best results, aim for a level of 70% to 100% of best aerobic effort.”
What’s in a name?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴ Arthur Lydiard (sans PhD)
“For best results, aim for a level of 70% to 100% of best aerobic effort.”
- p. 8, Running the Lydiard Way (1978)
What’s in a name?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴ Arthur Lydiard (sans PhD)
“For best results, aim for a level of 70% to 100% of best aerobic effort.”
- p. 8, Running the Lydiard Way (1978)
✴ That means 70-100% VO2max
What’s in a name?
70-100% VO2max is a huge range, so what’s the real answer?
Friday, December 11, 2009
✴Lydiard’s definition includes all three types of “aerobic development” running
✴Long Runs
✴Fartlek Running
✴Threshold Runs
Friday, December 11, 2009
✴Lydiard’s definition includes all three types of “aerobic development” running
✴Long Runs
✴Fartlek Running
✴Threshold Runs
Long Runs Fartlek Threshold
Slower Faster
Friday, December 11, 2009
Threshold Running How To
Friday, December 11, 2009
✴Where should you conduct these workouts?
Threshold Running How To
Friday, December 11, 2009
✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts
Threshold Running How To
Friday, December 11, 2009
✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds
Threshold Running How To
Friday, December 11, 2009
✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal
Threshold Running How To
Friday, December 11, 2009
✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal✴Synthetic Track – Good Idea
Threshold Running How To
Friday, December 11, 2009
✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal✴Synthetic Track – Good Idea✴Loop at a local park – Good Idea
Threshold Running How To
Friday, December 11, 2009
✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal✴Synthetic Track – Good Idea✴Loop at a local park – Good Idea
✴How do you know if an athlete is running too hard?
Threshold Running How To
Friday, December 11, 2009
✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal✴Synthetic Track – Good Idea✴Loop at a local park – Good Idea
✴How do you know if an athlete is running too hard?
Threshold Running How To
Friday, December 11, 2009
Use a Heart Rate Monitor?
Friday, December 11, 2009
✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal✴Synthetic Track – Good Idea✴Loop at a local park – Good Idea
✴How do you know if an athlete is running too hard?
Threshold Running How To
Friday, December 11, 2009
✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts✴You need to get some data every 60-90 seconds✴Grass Track – Ideal✴Synthetic Track – Good Idea✴Loop at a local park – Good Idea
✴How do you know if an athlete is running too hard?
Threshold Running How To
Friday, December 11, 2009
✴How do you know if athletes are running too hard?
✴You watch them and learn their “tell”✴This will take some time, so...
✴You need to get some data every 60-90 seconds✴You need numerical data and optical data
Threshold Running How To
Friday, December 11, 2009
How can I remember to to run a controlled threshold run?
Friday, December 11, 2009
Remember Ted Williams and Ben Hogan
How can I remember to to run a controlled threshold run?
Friday, December 11, 2009
Friday, December 11, 2009
Friday, December 11, 2009
✴ Ted’s strike zone is 77 baseballs
Friday, December 11, 2009
✴ Ted’s strike zone is 77 baseballs
✴ The .400 zone is just 3 balls away from the .275 zone
Friday, December 11, 2009
✴ Ted’s strike zone is 77 baseballs
✴ The .400 zone is just 3 balls away from the .275 zone
✴ A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch….
Friday, December 11, 2009
✴ Ted’s strike zone is 77 baseballs
✴ The .400 zone is just 3 balls away from the .275 zone
✴ A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch….
✴ …but the problem is it’s inches away from disaster
Friday, December 11, 2009
✴ Ted’s strike zone is 77 baseballs
✴ The .400 zone is just 3 balls away from the .275 zone
✴ A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch….
✴ …but the problem is it’s inches away from disaster
Friday, December 11, 2009
Figure 4.2, Martin and Coe, Better Training for Distance Runners
Friday, December 11, 2009
✴ Ted’s strike zone is 77 baseballs
✴ The .400 zone is just 3 balls away from the .275 zone
✴ A pitcher can get Ted Williams out 3 out of 4 times with the .275 pitch….
✴ …but the problem is it’s inches away from disaster
Friday, December 11, 2009
Friday, December 11, 2009
“After all, the point of tournament golf is to get command of a swing which, the more pressure you put on it, the better it works.”
- Ben Hogan
Five Lessons (p.14)
Friday, December 11, 2009
“After all, the point of training is to empower the athlete with the ability to race to their potential in the most intense, most prestigious races.”
Friday, December 11, 2009
“After all, the point of training is to empower the athlete with the ability to race to their potential in the most intense, most prestigious races.”
Friday, December 11, 2009
“After all, the point of training is to empower the athlete with the ability to race to their potential in the most intense, most prestigious races.”
“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.”
- Mark Wetmore
Friday, December 11, 2009
“After all, the point of training is to empower the athlete with the ability to race to their potential in the most intense, most prestigious races.”
“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.”
- Mark Wetmore
Practical Military Necessity
Friday, December 11, 2009
“After all, the point of training is to empower the athlete with the ability to race to their potential in the most intense, most prestigious races.”
“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.”
- Mark Wetmore
Practical Military Necessity Ideal Situation
Friday, December 11, 2009
Practical Military Necessity Ideal Situation
✴How do you know if athletes are running too hard?✴You watch them and learn their “tell”✴This will take some time, so...
✴You need to get some data every 60-90 seconds✴You need numerical data and optical data
Threshold Running How To
Friday, December 11, 2009
Practical Military Necessity Ideal Situation
✴How do you know if athletes are running too hard?✴You watch them and learn their “tell”✴This will take some time, so...
✴You need to get some data every 60-90 seconds✴You need numerical data and optical data✴...but this is better than 8x400m in Aug. and Sep.
Threshold Running How To
Friday, December 11, 2009
Threshold Running Check List To
Friday, December 11, 2009
Threshold Running Check List ToWhat don’t you want to have happen?
Friday, December 11, 2009
Threshold Running Check List ToWhat don’t you want to have happen?
You don’t want them to run too hard in the workout
Friday, December 11, 2009
Threshold Running Check List ToWhat don’t you want to have happen?
You don’t want them to run too hard in the workout
How do you know if they’re running too hard?
Friday, December 11, 2009
Threshold Running Check List ToWhat don’t you want to have happen?
You don’t want them to run too hard in the workout
How do you know if they’re running too hard?
Teach them to pay attention to their breathing
Friday, December 11, 2009
Threshold Running Check List ToWhat don’t you want to have happen?
You don’t want them to run too hard in the workout
How do you know if they’re running too hard?
Teach them to pay attention to their breathing
C’mon….is paying attention to breathing really THAT important?
Friday, December 11, 2009
Threshold Running Check List ToWhat don’t you want to have happen?
You don’t want them to run too hard in the workout
How do you know if they’re running too hard?
Teach them to pay attention to their breathing
C’mon….is paying attention to breathing really THAT important?
Yes !!!Friday, December 11, 2009
Threshold Running - Practical Application
Friday, December 11, 2009
Threshold Running - Practical Application✴ I put the ATs in the training
schedule (4 total for the fall XC season)
Friday, December 11, 2009
Threshold Running - Practical Application✴ I put the ATs in the training
schedule (4 total for the fall XC season)
✴ Friday AM was the scheduled time
Friday, December 11, 2009
Threshold Running - Practical Application✴ I put the ATs in the training
schedule (4 total for the fall XC season)
✴ Friday AM was the scheduled time
✴ 1st AT - 2 miles for women and 3.5 for men
Friday, December 11, 2009
Threshold Running - Practical Application✴ I put the ATs in the training
schedule (4 total for the fall XC season)
✴ Friday AM was the scheduled time
✴ 1st AT - 2 miles for women and 3.5 for men
✴ 4th AT - 3.5 for women and 5.0 for men
Friday, December 11, 2009
Threshold Running - Practical Application✴ I put the ATs in the training
schedule (4 total for the fall XC season)
✴ Friday AM was the scheduled time
✴ 1st AT - 2 miles for women and 3.5 for men
✴ 4th AT - 3.5 for women and 5.0 for men
Did it work?
Friday, December 11, 2009
Threshold Running - Practical Application✴ I put the ATs in the training
schedule (4 total for the fall XC season)
✴ Friday AM was the scheduled time
✴ 1st AT - 2 miles for women and 3.5 for men
✴ 4th AT - 3.5 for women and 5.0 for men
Did it work? No!
Friday, December 11, 2009
Threshold Running - Practical Application
Did it work? No!
Friday, December 11, 2009
Threshold Running - Practical Application
Did it work? No!
=Friday, December 11, 2009
Threshold Running - Practical Application
Did it work? No!
=Friday, December 11, 2009
Threshold Running - Practical Application
Friday, December 11, 2009
Threshold Running - Practical Application“The two arrangements were the same in the number of chestnuts did not change. But in the one case the animals were displeased, and in the other they were satisfied. The keeper had been willing to change his personal arrangement in order to meet the objective conditions. He lost nothing by it!”
- Chuang-Tzu
(translation by Thomas Merton)
Friday, December 11, 2009
Threshold Running - Practical Application
Friday, December 11, 2009
Threshold Running - Practical Application
So, I gave them what they thought were intervals
Friday, December 11, 2009
Threshold Running - Practical Application
So, I gave them what they thought were intervals
✴ 1600m loop at Mae Dennis Park
Friday, December 11, 2009
Threshold Running - Practical Application
So, I gave them what they thought were intervals
✴ 1600m loop at Mae Dennis Park
✴Two 800 Segments
Friday, December 11, 2009
Threshold Running - Practical Application
So, I gave them what they thought were intervals
✴ 1600m loop at Mae Dennis Park
✴Two 800 Segments
✴Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200
Friday, December 11, 2009
Threshold Running - Practical Application
So, I gave them what they thought were intervals
✴ 1600m loop at Mae Dennis Park
✴Two 800 Segments
✴Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200
✴They ran race pace, then ran “steady”
Friday, December 11, 2009
Threshold Running - Practical Application
So, I gave them what they thought were intervals
✴ 1600m loop at Mae Dennis Park
✴Two 800 Segments
✴Broken into either 200/600, 300/500, 400/400, 500/300 or 600/200
✴They ran race pace, then ran “steady”
✴I logged the data from each week and then showed them their
progression
Friday, December 11, 2009
Cross Country/Distance Running:How to structure and implement a program for High School Athletes
coachjayjohnson.comcoachjayjohnson @ gmail.com
1. Focus on two quotes from two iconic coaches
“There are champions everywhere.” - Arthur Lydiard
“You can train anywhere. Use what you have.” - Dr. Joe Vigil
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“There are champions everywhere.” - Arthur Lydiard
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“You can train anywhere. Use what you have.” - Dr. Joe Vigil
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“You can train anywhere. Use what you have.” - Dr. Joe Vigil
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“You can train anywhere. Use what you have.” - Dr. Joe Vigil
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“You can train anywhere. Use what you have.” - Dr. Joe Vigil
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
“You can train anywhere. Use what you have.” - Dr. Joe Vigil
Friday, December 11, 2009
Cross Country/Distance Running:How to structure and implement a program for High School Athletes
coachjayjohnson.comcoachjayjohnson @ gmail.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
QuestionsFriday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets8. Annoying meets - “Flip the script”
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
Question - Did your team have a great summer of training?
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
Question - Did your team have a great summer of training?
Yes!!!...then let ‘em have some fun at an early season meet and let them show off
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
Question - Do you have a release valve in your season? If not, why not?
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
Question - Do you have a release valve in your season? If not, why not?
This is more important for a serious, hard working team than a team who is just starting to establish a culture of hard work and fast racing.
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
Question - Is you team healthy and fit after a solid summer of training?
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
Question - Is you team healthy and fit after a solid summer of training?
Yes???...then kill ‘em the week before school with two hard workouts...see where they’re at and scare them into seriousness for the rest of the season
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
You made the state meet
Congratulations!!!
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
You made the state meet
Congratulations!!!
...so keep ‘em smiling and keep them rested because “the hay is in the barn.”
Friday, December 11, 2009
Typical DPS Schedule for the 2009 Cross Country Season
...sort of ironic, isn’t it, that these workouts come after 16 other slides...
Friday, December 11, 2009