Implementing "Speed Work" in HS 1,600m and 3,200m training

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One of Jay's two presentations for the 2009 Colorado High School Coaches Association Clinic. All videos referred to in the slides can be downloaded at www.coachjayjohnson.com

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Implementing "Speed Work" in HS 1,600m and 3,200m training

  1. 1. Implementing “Speed” for 1,600m and 3,200m athletes Jay Johnson coachjayjohnson @ Gmail.com www. coachjayjohnson .com
  2. 2. What is “Speed Work?”
  3. 3. What is “Speed Work?” Is it a workout that makes you puke ✴ afterwards? Is it any workout at race pace? ✴ Is it only workouts faster than race ✴ pace? Would Usain Bolt and Alan Webb ✴ agree on a definition?
  4. 4. What is “Speed Work?” From this moment forward I’d like you to think about these two things when you think about “Speed Work”
  5. 5. When you assign “Speed Work” you’re either squirting in lactate or you’re making the kid’s nervous system better...that’s it...just those two things.
  6. 6. So then what’s the deal with the computer?
  7. 7. Which connection would your rather have?
  8. 8. The computer is the athlete’s innate ratio of fast-twitch to slow-twitch fibers...you can’t really change that ratio, but you can improve their “wiring,” i.e their nervous system
  9. 9. Just focus on two things - squirting lactate into the system or improving the nervous system
  10. 10. Just focus on The Tao two things - of Speed squirting lactate into the system or improving the nervous system
  11. 11. What is “Speed Work?” Is it a workout that makes you puke ✴ afterwards? Is it any workout at race pace? ✴ Is it only workouts faster than race ✴ pace? Would Usain Bolt and Alan Webb ✴ agree on a definition?
  12. 12. What is “Speed Work?” Speed work, in the High School setting, is any workout - run at race pace or faster - that squirts the appropriate amount of lactate into the system for that time of year
  13. 13. “What do I focus on?” For most High School distance runners, the lactate issue outweighs the neuromuscular issue - especially if you have your team doing a ton of GS and you have athletes running some 100’s or 150’s at 95%-98% in practice or during meets
  14. 14. How much lactate does a workout produce? O mmol. 6 mmol. 12 mmol. 200’s until you Puke 8x400 at 3,200m pace with 200m slow jogs “Running with the Buffaloes” - 16x300m (200 jog) at 8k XC Pace* HS version would be 16x187m, which is 3k total....not a hard workout
  15. 15. Stereotype the Race 4:24 1,600m = 64, 68, 68, 64 last 400m = 16.5, 16.5, 16, 15 5:12 1,600 = 76, 80, 80, 76 last 400m = 20, 19, 19, 18 How often do you give the athletes workouts that start at “mid-race pace” and end at 15/18 for 100m or 31/37 for 200m?
  16. 16. Stereotype the Race 4:24 = 64, 68, 68, 64 5:12 = 76, 80, 80, 76 last 400m = 16.5, 16.5, 16, 15 last 400m = 20, 19, 19, 18 2x5x300m at 1,600m pace with 60 sec and 8 min* 300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m 49,60 sec,49,60 sec,49,60 sec,47-48,60 sec,47-48 8 min of easy jogging...can even get a drink 300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m 49,60 sec,49,60 sec,48,60 sec,46,60 sec,45
  17. 17. Stereotype the Race 4:24 = 64, 68, 68, 64 5:12 = 76, 80, 80, 76 last 400m = 16.5, 16.5, 16, 15 last 400m = 20, 19, 19, 18 2x5x300m at 1,600m pace with 60 sec and 8 min* 300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m 49,60 sec,49,60 sec,49,60 sec,47-48,60 sec,47-48 8 min of easy jogging...can even get a drink 300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m 49,60 sec,49,60 sec,48,60 sec,46,60 sec,45 Slower than 4:24 pace Faster than 4:24 pace
  18. 18. Stereotype the Race 4:24 = 64, 68, 68, 64 5:12 = 76, 80, 80, 76 last 400m = 16.5, 16.5, 16, 15 last 400m = 20, 19, 19, 18 Question: On the first official day of outdoor track practice can athletes safely run 100m at either 15 sec or 18 sec with a 20m run in? 100‘s and 150’s run at “end of the race pace” should happen as early as you can safely assign them
  19. 19. “Leg Prep” - Robert Chapman
  20. 20. RunningDVDs.com Coupon Code for $5 off is “CHSCA” Questions

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