Coach Jim Schools

Head Cross Country CoachWyalusing Valley High SchoolSince 1990

Head Track and Field CoachWyalusing Valley High SchoolSince 2008Assistant Coach for the 18 years before that

Broken down into two partsTraining Mid Distance runnersGeneral Strength Training for Mid Distance

Runners

“Everyone know the ingredients, but few know the recipe.”Arthur Lydiard

Practices should beConstructiveProductiveProgressiveFlexibleIn moderation

What is the Main Ingredient in Mid Distance RunningAerobic?Anaerobic?CNS?

The answer may surprise you…

Ingredients for Aerobic DevelopmentEasy MileageRepeat 400sRepeat MilesLong RunsTempo RunsFartlek RunsRepeat 1000s

Ingredients for Aerobic DevelopmentLong RunsTempo RunsFartlek Runs

Training Mid Distance RunnersSince races are not run in a single energy

system, multiple energy systems should be employed during a workout.

In the words of Jack Daniels, “Mixed” workoutsSample workouts

3 x 1 mile @ Threshold + 6-8 x200s at Race pace2 miles @ T + 4x200 @ R + 3x800 @ I6x200 @ R + 2x1000 @ I + 2 x 1 mile @ T (Tues

prior to conference)

Training Mid Distance RunnersTypical Week – Early Season

Sunday – Long run (On their own)Monday – Easy RunTuesday – 3 -4 x 1 mile (Step down)Wednesday – Medium RunThursday – Fartlek Run Friday – Easy RunSaturday – Interval (Sets of 400s) or Rest

Training Mid Distance RunnersTypical Week – Mid Season

Sunday – Long Run (On their own)Monday – Easy Run w/StridersTuesday – Dual MeetWednesday – Medium RunThursday – 3-4 x 1 mile or 6-8 x 1000s

(Threshold Pace)Friday – Easy Run w/StridersSaturday – Invitational or Mix Workout

Training Mid Distance RunnersTypical Week – Late Season

Sunday – Long Run (On their own)Monday – Easy Run w/StridersTuesday – 4x5x200 with declining rest

(60/45/30/15)Wednesday – 3 x 1 mile at Threshold + 6-8 x

200 Thursday – Easy Run w/StridersFriday – Easy Run w/StridersSaturday – Championship Meet

Training Mid Distance RunnersRest = Adaptation = Improvement = Success

= Fun

General Strength for Mid Distance Runners

Before we answer the question why should distance runners work on general strength we should answer the question why we don’t.

TimeEquipmentNot importantLack of knowledgeI don’t like using the weight room.

TimeGeneral strength workouts can be incorporated

into warm and warm down teams. Circuits can be accomplished efficiently and

effectively in 6 to 10 minutes.

EquipmentThe routines that I am going to show you use

minimal amount of equipment. Most of them involve using your body and maybe a med ball.

Not importantThe main focus of general strength routine is

to strengthen your supportive muscles. This has two effects:

First, if you have strong supportive muscles means that you will have a quicker recovery time and be more injury resistant.

Second, it will increase your speed, by increasing your running efficiency.

Lack of KnowledgeThe question is not just what to do, but in what

order to circuits. The general rule of thumb is smaller muscles

to bigger muscles…simple to complicated. I will show you some simple circuits that are

already set up in the correct order. However, even doing a circuit in the wrong

order is better than not doing anything

I don’t like using the weight roomIf your weight is like the one at Wyalusing, the

football players dominate the weight room.These routines are done without using the

weight room. They can be done at the track, park, home, or where ever you are.

Warm Up Routine Lunge Matrix

Circuit Routines Circuit 6 6 min Abs Tyler Spencer Planks Pedestal Med Ball Med Ball 200s Flannagan Big 7

Cool DownMyrtlHurdle Mobility

Five Exercises…A little over 2 minutes to complete

ExercisesFront LungeFront Lunge w/twistSide LungeSide/Back LungeBack Lunge

Circuit RoutinesCircuit 66 min AbsTyler Spencer

PlanksPedestalMed BallMed Ball 200sFlannagan

MyrtlHurdle Mobility

Referenceshttp://inside.nike.com/blogs/nikerunning_trai

ning-en_US/2009/06/23/coach-jays-general-strength-videos

www.coachjayjohnson.com www.wyalusingrams.com/track