Threshold Running

Iowa Track and Field Coaches Clinic December 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

Cross Country/Distance Running: How to structure and implement a program for High School Athletes coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

Cross Country/Distance Running: How to structure and implement a program for High School Athletes 1. Focus on two quotes from two iconic coaches coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

Cross Country/Distance Running: How to structure and implement a program for High School Athletes 1. Focus on two quotes from two iconic coaches “There are champions everywhere.” - Arthur Lydiard coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

Cross Country/Distance Running: How to structure and implement a program for High School Athletes 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 coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

Cross Country/Distance Running: How to structure and implement a program for High School Athletes 1. Focus on two quotes from two iconic coaches “There are champions “You can train anywhere. everywhere.” Use what you have.” - Arthur Lydiard - Dr. Joe Vigil coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

Cross Country/Distance Running: How to structure and implement a program for High School Athletes 1. Focus on two quotes from two iconic coaches “There 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 BBQ coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

So how can a runner best develop their aerobic metabolism? coachjayjohnson.com coachjayjohnson @ 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.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Repeat 400’s coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Repeat 400’s ✴ Repeat Miles coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Repeat 400’s ✴ Repeat Miles ✴ Long runs coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Repeat 400’s ✴ Repeat Miles ✴ Long runs ✴ Tempo runs coachjayjohnson.com coachjayjohnson @ 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.com coachjayjohnson @ 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.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Repeat 400’s A good coach could take any of ✴ Repeat Miles these workouts and develop the aerobic metabolism... ✴ Long runs ✴ Tempo runs ✴ Fartlek runs ✴ Repeat 1,000m coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Repeat 400’s A good coach could take any of ✴ Repeat Miles these workouts and develop the aerobic metabolism... ✴ Long runs but it’s a lot easier to use ✴ Tempo runs these workouts to develop the ✴ Fartlek runs aerobic metabolism. ✴ Repeat 1,000m coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Long runs A good coach could take any of ✴ Tempo runs these workouts and develop ✴ Fartlek runs the aerobic metabolism... but it’s a lot easier to use these workouts to develop the aerobic metabolism. coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Long runs A good coach could take any of ✴ Tempo runs these workouts and develop ✴ Fartlek runs the aerobic metabolism... but it’s a lot easier to use Which of these these workouts to develop the is the hardest to aerobic metabolism. teach? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Long runs A good coach could take any of ✴ Tempo runs these workouts and develop ✴ Fartlek runs the aerobic metabolism... but it’s a lot easier to use Which of these these workouts to develop the is the hardest to aerobic metabolism. teach? Why? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Long runs A good coach could take any of ✴ Tempo runs these workouts and develop ✴ Fartlek runs the aerobic metabolism... but it’s a lot easier to use Which of these these workouts to develop the is the hardest to aerobic metabolism. teach? Tempo runs. Why? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What workouts best develop the aerobic metabolism? ✴ Long runs A good coach could take any of ✴ Tempo runs these workouts and develop ✴ Fartlek runs the aerobic metabolism... but it’s a lot easier to use Which of these these workouts to develop the is the hardest to aerobic metabolism. teach? Tempo runs. Why? Because it’s about feel. coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“There are champions everywhere.” - Arthur Lydiard photo by Todd Straka of BoulderRunning.com coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“There are champions “Everyone knows the ingredients everywhere.” but few know the recipe.” - Arthur Lydiard - Arthur Lydiard photo by Todd Straka of BoulderRunning.com coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients ✴ Long Aerobic Running coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients ✴ Long Aerobic Running ✴ Fartlek running coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients ✴ Long Aerobic Running ✴ Fartlek running ✴ Jogging coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients ✴ Long Aerobic Running ✴ Fartlek running ✴ Jogging ✴ Easy Aerobic running coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients ✴ Long Aerobic Running ✴ Fartlek running ✴ Jogging ✴ Easy Aerobic running ✴ Time Trials coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients ✴ Long Aerobic Running ✴ Fartlek running ✴ Jogging ✴ Easy Aerobic running ✴ Time Trials ✴ Hill Training coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients ✴ Long Aerobic Running ✴ Fartlek running ✴ Jogging ✴ Easy Aerobic running ✴ Time Trials ✴ Hill Training coachjayjohnson.com ✴ Developmental Races coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients ✴ Long Aerobic Running ✴ Fartlek running coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients ✴ Long Aerobic Running ✴ Fartlek running …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 coachjayjohnson.com coachjayjohnson @ gmail.com 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

Late season interval training Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009

For the majority of the year you want to.... Figure 4.2, Martin and Coe, Better Training for Distance Runners 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

What’s in a name? ✴ Jack Daniels, PhD Friday, December 11, 2009

What’s in a name? ✴ Jack Daniels, PhD ✴ Daniel’s Running Formula – 1st edition Friday, December 11, 2009

What’s in a name? ✴ Jack Daniels, PhD ✴ Daniel’s Running Formula – 1st edition ✴ Daniel’s Running Formula – 2nd edition Friday, December 11, 2009

What’s in a name? ✴ Jack Daniels, PhD ✴ Daniel’s Running Formula – 1st edition ✴ Daniel’s Running Formula – 2nd edition ✴ “Threshold: Tempo/Cruise” Friday, December 11, 2009

What’s in a name? ✴ Jack Daniels, PhD ✴ Daniel’s Running Formula – 1st edition ✴ Daniel’s Running Formula – 2nd edition ✴ “Threshold: Tempo/Cruise” ✴ “86-88% VO2max” Friday, December 11, 2009

What’s in a name? Friday, December 11, 2009

What’s in a name? ✴ David Martin, PhD Friday, December 11, 2009

What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners Friday, December 11, 2009

What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners ✴ Second Threshold Friday, December 11, 2009

What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners ✴ Second Threshold ✴ Lactate Threshold? Friday, December 11, 2009

What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners ✴ Second Threshold ✴ Lactate Threshold? ✴ Ventilatory Threshold? Friday, December 11, 2009

What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners ✴ Second Threshold ✴ Lactate Threshold? ✴ Ventilatory Threshold? ✴ “Lactate/Ventilatory Threshold” Friday, December 11, 2009

What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners ✴ Second Threshold ✴ Lactate Threshold? ✴ Ventilatory Threshold? ✴ “Lactate/Ventilatory Threshold” ✴ “80%-90% of VO2max” Friday, December 11, 2009

What’s in a name? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What’s in a name? ✴ Arthur Lydiard (sans PhD) coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What’s in a name? ✴ Arthur Lydiard (sans PhD) ✴ His athletes earned 6 Olympic Medals, 4 Gold medals coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What’s in a name? ✴ 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 coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What’s in a name? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What’s in a name? ✴ Arthur Lydiard (sans PhD) coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What’s in a name? ✴ Arthur Lydiard (sans PhD) “For best results, aim for a level of 70% to 100% of best aerobic effort.” coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What’s in a name? ✴ 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) coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

What’s in a name? ✴ 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 70-100% VO2max is a huge range, so what’s the real answer? coachjayjohnson.com coachjayjohnson @ gmail.com 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 Slower Faster Long Runs Fartlek Threshold Friday, December 11, 2009

Threshold Running How To Friday, December 11, 2009

Threshold Running How To ✴ Where should you conduct these workouts? Friday, December 11, 2009

Threshold Running How To ✴ Where should you conduct these workouts? ✴You don’t want to run too hard in these workouts Friday, December 11, 2009

Threshold Running How To ✴ 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 Friday, December 11, 2009

Threshold Running How To ✴ 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 Friday, December 11, 2009

Threshold Running How To ✴ 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 Friday, December 11, 2009

Threshold Running How To ✴ 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 Friday, December 11, 2009

Threshold Running How To ✴ 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? Friday, December 11, 2009

Use a Heart Rate Monitor? Friday, December 11, 2009

Threshold Running How To ✴ 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? Friday, December 11, 2009

Threshold Running How To ✴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 Friday, December 11, 2009

How can I remember to to run a controlled threshold run? Friday, December 11, 2009

How can I remember to to run a controlled threshold run? Remember Ted Williams and Ben Hogan 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

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

“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

“You taught me something “After all, the point of about ATs. You could run training is to empower the with the guys on an AT, athlete with the ability to yet you were barely race to their potential in running with them. It the most intense, most was basically a race for prestigious races.” you.” - Mark Wetmore Friday, December 11, 2009

Practical Military Necessity “You taught me something “After all, the point of about ATs. You could run training is to empower the with the guys on an AT, athlete with the ability to yet you were barely race to their potential in running with them. It the most intense, most was basically a race for prestigious races.” you.” - Mark Wetmore Friday, December 11, 2009

Ideal Situation Practical Military Necessity “You taught me something “After all, the point of about ATs. You could run training is to empower the with the guys on an AT, athlete with the ability to yet you were barely race to their potential in running with them. It the most intense, most was basically a race for prestigious races.” you.” - Mark Wetmore Friday, December 11, 2009

Threshold Running How To ✴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 Ideal Situation Practical Military Necessity Friday, December 11, 2009

Threshold Running How To ✴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. Ideal Situation Practical Military Necessity Friday, December 11, 2009

Threshold Running Check List To Friday, December 11, 2009

Threshold Running Check List To What don’t you want to have happen? Friday, December 11, 2009

Threshold Running Check List To What 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 To What 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 To What 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 To What 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 To What 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 Yes !!!

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 “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 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 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 coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“There are champions everywhere.” - Arthur Lydiard coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

“You can train anywhere. Use what you have.” - Dr. Joe Vigil coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009

Iowa Track and Field Coaches Clinic December 11th 2009 Cross Country/Distance Running: How to structure and implement a program for High School Athletes Questions coachjayjohnson.com coachjayjohnson @ gmail.com Friday, 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 year 2. Add two key meets? Friday, December 11, 2009

Typical DPS Schedule for the 2009 Cross Country Season 1. Add the key meet of the year 2. 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 year 2. 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 year 2. Add two key meets? 3. Add the “dream meet.” 4. Add other “race hard” meets 5. 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 year 2. Add two key meets? 3. Add the “dream meet.” 4. Add other “race hard” meets 5. Add early season baseline meets 6. Annoying obligatory meets Friday, December 11, 2009

Typical DPS Schedule for the 2009 Cross Country Season 1. Add the key meet of the year 2. Add two key meets? 3. Add the “dream meet.” 4. Add other “race hard” meets 5. Add early season baseline meets 6. Annoying obligatory meets 7. 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 year 2. Add two key meets? 3. Add the “dream meet.” 4. Add other “race hard” meets 5. Add early season baseline meets 6. Annoying obligatory meets 7. Plan the weeks of the key meets 8. 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

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Threshold Running

by Jay Johnson on Dec 11, 2009

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