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13 Week Training Schedule  Note: All of the slide,  notes and video links    will be posted at  coachjayjohnson.com
13 Week  Training ScheduleAll of the documents,videos and references for this presentation   can be found at:coachjayjohns...
13 WeekTraining Schedule   Aerobic   workouts    Aerobic    w/Lactate   Anaerobic   workouts    Speed Development     Races
13 Week Training Schedule         Weeks one through sixAerobic    Aerobic Anaerobic     Speed      Racesworkouts   w/Lacta...
13 Week Training Schedule        Weeks seven through tenAerobic    Aerobic Anaerobic     Speed      Racesworkouts   w/Lact...
13 Week Training Schedule    Weeks eleven through thirteenAerobic    Aerobic Anaerobic     Speed      Racesworkouts   w/La...
What does practice look like?
What does practice look like?  Before they start running:
What does practice look like?      Before they start running:•Active Isolated Stretch (rope stretching)
What does practice look like?      Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-...
What does practice look like?      Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-...
What does practice look like?      Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-...
What does practice look like?
What does practice look like?Then they go out for 15-20 min...
What does practice look like?   Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)
What does practice look like?   Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skippi...
What does practice look like?   Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skippi...
What does practice look like?   Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skippi...
What does practice look like?   Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skippi...
What does practice look like?   Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)•Skippi...
What does practice look like?
What does practice look like?    The run their strides
What does practice look like?    The run their stridesThen some barefoot running?
What does practice look like?           The run their strides     Then some barefoot running?•Then some General Strength a...
What does practice look like?           The run their strides     Then some barefoot running?•Then some General Strength a...
What does practice look like?           The run their strides     Then some barefoot running?•Then some General Strength a...
What does practice look like?           The run their strides     Then some barefoot running?•Then some General Strength a...
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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.

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

Published in: Sports, Education
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13 week Training Schedule

  1. 1. 13 Week Training Schedule Note: All of the slide, notes and video links will be posted at coachjayjohnson.com
  2. 2. 13 Week Training ScheduleAll of the documents,videos and references for this presentation can be found at:coachjayjohnson.com coachjayjohnson @gmail.com
  3. 3. 13 WeekTraining Schedule Aerobic workouts Aerobic w/Lactate Anaerobic workouts Speed Development Races
  4. 4. 13 Week Training Schedule Weeks one through sixAerobic Aerobic Anaerobic Speed Racesworkouts w/Lactate workouts Development
  5. 5. 13 Week Training Schedule Weeks seven through tenAerobic Aerobic Anaerobic Speed Racesworkouts w/Lactate workouts Development
  6. 6. 13 Week Training Schedule Weeks eleven through thirteenAerobic Aerobic Anaerobic Speed Racesworkouts w/Lactate workouts Development
  7. 7. What does practice look like?
  8. 8. What does practice look like? Before they start running:
  9. 9. What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)
  10. 10. What does practice look like? Before they start running:•Active Isolated Stretch (rope stretching)•Lunge Matrix Warm-up (LM)
  11. 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. 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. 13. What does practice look like?
  14. 14. What does practice look like?Then they go out for 15-20 min...
  15. 15. What does practice look like? Then they go out for 15-20 min...•Skipping forwards (arm circles, then arms across)
  16. 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. 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. 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. 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. 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. 21. What does practice look like?
  22. 22. What does practice look like? The run their strides
  23. 23. What does practice look like? The run their stridesThen some barefoot running?
  24. 24. What does practice look like? The run their strides Then some barefoot running?•Then some General Strength and Mobility (GSM)
  25. 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. 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. 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

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