13 week Training Schedule

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13 Week training schedule for a 1,600m runner who will also run a leg on the 4 x 800m at the State Championship. …

13 Week training schedule for a 1,600m runner who will also run a leg on the 4 x 800m at the State Championship.

Please visit www.coachjayjohnson.com for all of the handouts. Search "2012 OATCCC clinic."

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  • 1. 13 Week Training Schedule Note: All of the slide, notes and video links will be posted at coachjayjohnson.com
  • 2. 13 Week Training ScheduleAll of the documents,videos and references for this presentation can be found at:coachjayjohnson.com coachjayjohnson @gmail.com
  • 3. 13 WeekTraining Schedule Aerobic workouts Aerobic w/Lactate Anaerobic workouts Speed Development Races
  • 4. 13 Week Training Schedule Weeks one through sixAerobic Aerobic Anaerobic Speed Racesworkouts w/Lactate workouts Development
  • 5. 13 Week Training Schedule Weeks seven through tenAerobic Aerobic Anaerobic Speed Racesworkouts w/Lactate workouts Development
  • 6. 13 Week Training Schedule Weeks eleven through thirteenAerobic Aerobic Anaerobic Speed Racesworkouts w/Lactate workouts Development
  • 7. What does practice look like?
  • 8. What does practice look like? Before they start running:
  • 9. What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)
  • 10. What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-up (LM)
  • 11. What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-up (LM)•Lateral Lunge Warm-up (LL)
  • 12. What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-up (LM)•Lateral Lunge Warm-up (LL)•Leg swings from Myrtl
  • 13. What does practice look like?
  • 14. What does practice look like?Then they go out for 15-20 min...
  • 15. What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)
  • 16. What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)
  • 17. What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)•Lateral Shuffle
  • 18. What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)•Lateral Shuffle•GS: Single leg squats, wide outs, speed skaters
  • 19. What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)•Lateral Shuffle•GS: Single leg squats, wide outs, speed skaters•Backwards running
  • 20. What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skipping backwards (arm circles, then arms across)•Lateral Shuffle•GS: Single leg squats, wide outs, speed skaters•Backwards running•A-skip and B-Skip
  • 21. What does practice look like?
  • 22. What does practice look like? The run their strides
  • 23. What does practice look like? The run their stridesThen some barefoot running?
  • 24. What does practice look like? The run their strides Then some barefoot running?•Then some General Strength and Mobility (GSM)
  • 25. What does practice look like? The run their strides Then some barefoot running?•Then some General Strength and Mobility (GSM) •How much? Depends on the day
  • 26. What does practice look like? The run their strides Then some barefoot running?•Then some General Strength and Mobility (GSM) •How much? Depends on the day •Girls can handle a lot of this type of work
  • 27. What does practice look like? The run their strides Then some barefoot running?•Then some General Strength and Mobility (GSM) •How much? Depends on the day •Girls can handle a lot of this type of work •Most days, be critical of technique, if needed