Threshold Running

5,032 views

Published on

2009 Iowa Track and Field Clinic

Published in: Sports, Education
0 Comments
0 Likes
Statistics
Notes
  • Be the first to comment

  • Be the first to like this

No Downloads
Views
Total views
5,032
On SlideShare
0
From Embeds
0
Number of Embeds
521
Actions
Shares
0
Downloads
149
Comments
0
Likes
0
Embeds 0
No embeds

No notes for slide

Threshold Running

  1. 1. 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
  2. 2. Cross Country/Distance Running: How to structure and implement a program for High School Athletes coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  3. 3. 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
  4. 4. 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
  5. 5. 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
  6. 6. 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
  7. 7. 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
  8. 8. coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  9. 9. coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  10. 10. So how can a runner best develop their aerobic metabolism? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  11. 11. 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
  12. 12. What workouts best develop the aerobic metabolism? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  13. 13. What workouts best develop the aerobic metabolism? ✴ Repeat 400’s coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  14. 14. What workouts best develop the aerobic metabolism? ✴ Repeat 400’s ✴ Repeat Miles coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  15. 15. What workouts best develop the aerobic metabolism? ✴ Repeat 400’s ✴ Repeat Miles ✴ Long runs coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  16. 16. 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
  17. 17. 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
  18. 18. 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
  19. 19. 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
  20. 20. 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
  21. 21. 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
  22. 22. 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
  23. 23. 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
  24. 24. 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
  25. 25. 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
  26. 26. “There are champions everywhere.” - Arthur Lydiard photo by Todd Straka of BoulderRunning.com coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  27. 27. “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
  28. 28. “Everyone knows the ingredients but few know the recipe.” - Arthur Lydiard Lydiard’s Ingredients coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  29. 29. “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
  30. 30. “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
  31. 31. “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
  32. 32. “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
  33. 33. “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
  34. 34. “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
  35. 35. “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
  36. 36. “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
  37. 37. “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
  38. 38. Friday, December 11, 2009
  39. 39. Friday, December 11, 2009
  40. 40. Friday, December 11, 2009
  41. 41. Friday, December 11, 2009
  42. 42. Friday, December 11, 2009
  43. 43. 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
  44. 44. 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
  45. 45. So what is “Threshold”? Friday, December 11, 2009
  46. 46. So what is “Threshold”? These three books all talk about threshold training Friday, December 11, 2009
  47. 47. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  48. 48. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  49. 49. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  50. 50. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  51. 51. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  52. 52. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  53. 53. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  54. 54. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  55. 55. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  56. 56. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  57. 57. Late season interval training Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  58. 58. For the majority of the year you want to.... Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  59. 59. For the majority of the year you want to.... Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  60. 60. So what is “Threshold”? These three books all talk about threshold training Friday, December 11, 2009
  61. 61. So what is the correct name for “Threshold” running? Friday, December 11, 2009
  62. 62. What’s in a name? Friday, December 11, 2009
  63. 63. What’s in a name? ✴ Jack Daniels, PhD Friday, December 11, 2009
  64. 64. What’s in a name? ✴ Jack Daniels, PhD ✴ Daniel’s Running Formula – 1st edition Friday, December 11, 2009
  65. 65. What’s in a name? ✴ Jack Daniels, PhD ✴ Daniel’s Running Formula – 1st edition ✴ Daniel’s Running Formula – 2nd edition Friday, December 11, 2009
  66. 66. 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
  67. 67. 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
  68. 68. What’s in a name? Friday, December 11, 2009
  69. 69. What’s in a name? ✴ David Martin, PhD Friday, December 11, 2009
  70. 70. What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners Friday, December 11, 2009
  71. 71. What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners ✴ Second Threshold Friday, December 11, 2009
  72. 72. What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners ✴ Second Threshold ✴ Lactate Threshold? Friday, December 11, 2009
  73. 73. What’s in a name? ✴ David Martin, PhD ✴ Better Training for Distance Runners ✴ Second Threshold ✴ Lactate Threshold? ✴ Ventilatory Threshold? Friday, December 11, 2009
  74. 74. 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
  75. 75. 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
  76. 76. What’s in a name? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  77. 77. What’s in a name? ✴ Arthur Lydiard (sans PhD) coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  78. 78. 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
  79. 79. 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
  80. 80. What’s in a name? coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  81. 81. What’s in a name? ✴ Arthur Lydiard (sans PhD) coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  82. 82. 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
  83. 83. 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
  84. 84. 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
  85. 85. ✴ Lydiard’s definition includes all three types of “aerobic development” running ✴ Long Runs ✴ Fartlek Running ✴ Threshold Runs Friday, December 11, 2009
  86. 86. ✴ 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
  87. 87. Threshold Running How To Friday, December 11, 2009
  88. 88. Threshold Running How To ✴ Where should you conduct these workouts? Friday, December 11, 2009
  89. 89. 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
  90. 90. 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
  91. 91. 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
  92. 92. 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
  93. 93. 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
  94. 94. 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
  95. 95. 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
  96. 96. Use a Heart Rate Monitor? Friday, December 11, 2009
  97. 97. 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
  98. 98. 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
  99. 99. 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
  100. 100. How can I remember to to run a controlled threshold run? Friday, December 11, 2009
  101. 101. How can I remember to to run a controlled threshold run? Remember Ted Williams and Ben Hogan Friday, December 11, 2009
  102. 102. Friday, December 11, 2009
  103. 103. Friday, December 11, 2009
  104. 104. ✴ Ted’s strike zone is 77 baseballs Friday, December 11, 2009
  105. 105. ✴ Ted’s strike zone is 77 baseballs ✴ The .400 zone is just 3 balls away from the .275 zone Friday, December 11, 2009
  106. 106. ✴ 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
  107. 107. ✴ 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
  108. 108. ✴ 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
  109. 109. Figure 4.2, Martin and Coe, Better Training for Distance Runners Friday, December 11, 2009
  110. 110. ✴ 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
  111. 111. Friday, December 11, 2009
  112. 112. “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
  113. 113. “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
  114. 114. “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
  115. 115. “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
  116. 116. 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
  117. 117. 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
  118. 118. 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
  119. 119. 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
  120. 120. Threshold Running Check List To Friday, December 11, 2009
  121. 121. Threshold Running Check List To What don’t you want to have happen? Friday, December 11, 2009
  122. 122. 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
  123. 123. 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
  124. 124. 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
  125. 125. 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
  126. 126. 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 !!!
  127. 127. Threshold Running - Practical Application Friday, December 11, 2009
  128. 128. Threshold Running - Practical Application ✴ I put the ATs in the training schedule (4 total for the fall XC season) Friday, December 11, 2009
  129. 129. 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
  130. 130. 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
  131. 131. 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
  132. 132. 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
  133. 133. 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
  134. 134. Threshold Running - Practical Application Did it work? No! Friday, December 11, 2009
  135. 135. Threshold Running - Practical Application = Did it work? No! Friday, December 11, 2009
  136. 136. Threshold Running - Practical Application = Did it work? No! Friday, December 11, 2009
  137. 137. Threshold Running - Practical Application Friday, December 11, 2009
  138. 138. 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
  139. 139. Threshold Running - Practical Application Friday, December 11, 2009
  140. 140. Threshold Running - Practical Application So, I gave them what they thought were intervals Friday, December 11, 2009
  141. 141. Threshold Running - Practical Application So, I gave them what they thought were intervals ✴ 1600m loop at Mae Dennis Park Friday, December 11, 2009
  142. 142. 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
  143. 143. 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
  144. 144. 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
  145. 145. 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
  146. 146. 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
  147. 147. “There are champions everywhere.” - Arthur Lydiard coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  148. 148. “You can train anywhere. Use what you have.” - Dr. Joe Vigil coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  149. 149. “You can train anywhere. Use what you have.” - Dr. Joe Vigil coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  150. 150. “You can train anywhere. Use what you have.” - Dr. Joe Vigil coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  151. 151. “You can train anywhere. Use what you have.” - Dr. Joe Vigil coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  152. 152. “You can train anywhere. Use what you have.” - Dr. Joe Vigil coachjayjohnson.com coachjayjohnson @ gmail.com Friday, December 11, 2009
  153. 153. 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
  154. 154. Typical DPS Schedule for the 2009 Cross Country Season Friday, December 11, 2009
  155. 155. Typical DPS Schedule for the 2009 Cross Country Season 1. Add the key meet of the year Friday, December 11, 2009
  156. 156. 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
  157. 157. 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
  158. 158. 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
  159. 159. 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
  160. 160. 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
  161. 161. 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
  162. 162. 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
  163. 163. 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
  164. 164. 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
  165. 165. 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
  166. 166. Typical DPS Schedule for the 2009 Cross Country Season Question - Did your team have a great summer of training? Friday, December 11, 2009
  167. 167. 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
  168. 168. 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
  169. 169. 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
  170. 170. 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
  171. 171. 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
  172. 172. Typical DPS Schedule for the 2009 Cross Country Season You made the state meet Congratulations!!! Friday, December 11, 2009
  173. 173. 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
  174. 174. 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

×