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

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Page 1: Threshold Running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

Iowa Track and Field Coaches ClinicDecember 11th 2009

Friday, December 11, 2009

Page 2: Threshold Running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

Friday, December 11, 2009

Page 3: Threshold Running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

1. Focus on two quotes from two iconic coaches

Friday, December 11, 2009

Page 4: Threshold Running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

1. Focus on two quotes from two iconic coaches

“There are champions everywhere.” - Arthur Lydiard

Friday, December 11, 2009

Page 5: Threshold Running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

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

Friday, December 11, 2009

Page 6: Threshold Running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

1. Focus on two quotes from two iconic coaches“There are championseverywhere.” - Arthur Lydiard

“You can train anywhere. Use what you have.” - Dr. Joe Vigil

Friday, December 11, 2009

Page 7: Threshold Running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

1. Focus on two quotes from two iconic coaches“There are championseverywhere.” - Arthur Lydiard

“You can train anywhere. Use what you have.” - Dr. Joe Vigil

2. Spend $50 and invite four good coaches to a BBQ

Friday, December 11, 2009

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Friday, December 11, 2009

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Friday, December 11, 2009

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So how can a runner best develop their aerobic

metabolism?

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Friday, December 11, 2009

Page 11: Threshold Running

So how can a runner best develop their aerobic

metabolism?What workouts best develop

the aerobic metabolism?coachjayjohnson.com

coachjayjohnson @ gmail.comFriday, December 11, 2009

Page 12: Threshold Running

What workouts best develop the aerobic metabolism?

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Friday, December 11, 2009

Page 13: Threshold Running

What workouts best develop the aerobic metabolism?

✴Repeat 400’s

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Friday, December 11, 2009

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What workouts best develop the aerobic metabolism?

✴Repeat 400’s✴Repeat Miles

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Friday, December 11, 2009

Page 15: Threshold Running

What workouts best develop the aerobic metabolism?

✴Repeat 400’s✴Repeat Miles✴Long runs

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Friday, December 11, 2009

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What workouts best develop the aerobic metabolism?

✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs

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Friday, December 11, 2009

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What workouts best develop the aerobic metabolism?

✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs

coachjayjohnson.comcoachjayjohnson @ gmail.com

Friday, December 11, 2009

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What workouts best develop the aerobic metabolism?

✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs✴Repeat 1,000m

coachjayjohnson.comcoachjayjohnson @ gmail.com

Friday, December 11, 2009

Page 19: Threshold Running

What workouts best develop the aerobic metabolism?

✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs✴Repeat 1,000m

coachjayjohnson.comcoachjayjohnson @ gmail.com

A good coach could take any of these workouts and develop the aerobic metabolism...

Friday, December 11, 2009

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✴Repeat 400’s✴Repeat Miles✴Long runs✴Tempo runs✴Fartlek runs✴Repeat 1,000m

A good coach could take any of these workouts and develop the aerobic metabolism...but it’s a lot easier to use these workouts to develop the aerobic metabolism.

coachjayjohnson.comcoachjayjohnson @ gmail.com

What workouts best develop the aerobic metabolism?

Friday, December 11, 2009

Page 21: Threshold Running

✴Long runs✴Tempo runs✴Fartlek runs

but it’s a lot easier to use these workouts to develop the aerobic metabolism.

coachjayjohnson.comcoachjayjohnson @ gmail.com

What workouts best develop the aerobic metabolism?

A good coach could take any of these workouts and develop the aerobic metabolism...

Friday, December 11, 2009

Page 22: Threshold Running

✴Long runs✴Tempo runs✴Fartlek runs

but it’s a lot easier to use these workouts to develop the aerobic metabolism.

coachjayjohnson.comcoachjayjohnson @ gmail.com

What workouts best develop the aerobic metabolism?

A good coach could take any of these workouts and develop the aerobic metabolism...

Which of theseis the hardest to teach?

Friday, December 11, 2009

Page 23: Threshold Running

✴Long runs✴Tempo runs✴Fartlek runs

but it’s a lot easier to use these workouts to develop the aerobic metabolism.

coachjayjohnson.comcoachjayjohnson @ gmail.com

What workouts best develop the aerobic metabolism?

A good coach could take any of these workouts and develop the aerobic metabolism...

Which of theseis the hardest to teach?Why?

Friday, December 11, 2009

Page 24: Threshold Running

✴Long runs✴Tempo runs✴Fartlek runs

but it’s a lot easier to use these workouts to develop the aerobic metabolism.

coachjayjohnson.comcoachjayjohnson @ gmail.com

What workouts best develop the aerobic metabolism?

A good coach could take any of these workouts and develop the aerobic metabolism...

Which of theseis the hardest to teach?Why?

Tempo runs.

Friday, December 11, 2009

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✴Long runs✴Tempo runs✴Fartlek runs

but it’s a lot easier to use these workouts to develop the aerobic metabolism.

coachjayjohnson.comcoachjayjohnson @ gmail.com

What workouts best develop the aerobic metabolism?

A good coach could take any of these workouts and develop the aerobic metabolism...

Which of theseis the hardest to teach?Why?

Tempo runs.Because it’s about feel.

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

“There are champions everywhere.” - Arthur Lydiard

photo by Todd Straka of BoulderRunning.com

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

“There are champions everywhere.” - Arthur Lydiard

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

photo by Todd Straka of BoulderRunning.com

Friday, December 11, 2009

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

Lydiard’s Ingredients

Friday, December 11, 2009

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

✴Long Aerobic RunningLydiard’s Ingredients

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

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

✴Long Aerobic Running✴Fartlek running

Lydiard’s Ingredients

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

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

✴Long Aerobic Running✴Fartlek running✴ Jogging

Lydiard’s Ingredients

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

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

✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running

Lydiard’s Ingredients

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

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

✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running✴Time Trials

Lydiard’s Ingredients

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

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

✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running✴Time Trials✴Hill Training

Lydiard’s Ingredients

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

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

✴Long Aerobic Running✴Fartlek running✴ Jogging✴Easy Aerobic running✴Time Trials✴Hill Training✴Developmental Races

Lydiard’s Ingredients

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

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

✴Long Aerobic Running✴Fartlek running

Lydiard’s Ingredients

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

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

…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

✴Long Aerobic Running✴Fartlek running

Lydiard’s Ingredients

Friday, December 11, 2009

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Friday, December 11, 2009

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Friday, December 11, 2009

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Friday, December 11, 2009

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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

Page 44: Threshold Running

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

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So what is “Threshold”?

Friday, December 11, 2009

Page 46: Threshold Running

So what is “Threshold”?

These three books all talk about threshold training

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Late season interval training

Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

For the majority of the year you want to....

Friday, December 11, 2009

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

For the majority of the year you want to....

Friday, December 11, 2009

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So what is “Threshold”?

These three books all talk about threshold training

Friday, December 11, 2009

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So what is the correct name for “Threshold” running?

Friday, December 11, 2009

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What’s in a name?

Friday, December 11, 2009

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✴ Jack Daniels, PhD

What’s in a name?

Friday, December 11, 2009

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✴ Jack Daniels, PhD

✴ Daniel’s Running Formula – 1st edition

What’s in a name?

Friday, December 11, 2009

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✴ Jack Daniels, PhD

✴ Daniel’s Running Formula – 1st edition

✴ Daniel’s Running Formula – 2nd edition

What’s in a name?

Friday, December 11, 2009

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✴ Jack Daniels, PhD

✴ Daniel’s Running Formula – 1st edition

✴ Daniel’s Running Formula – 2nd edition

✴ “Threshold: Tempo/Cruise”

What’s in a name?

Friday, December 11, 2009

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✴ Jack Daniels, PhD

✴ Daniel’s Running Formula – 1st edition

✴ Daniel’s Running Formula – 2nd edition

✴ “Threshold: Tempo/Cruise”

✴ “86-88% VO2max”

What’s in a name?

Friday, December 11, 2009

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What’s in a name?

Friday, December 11, 2009

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✴ David Martin, PhD

What’s in a name?

Friday, December 11, 2009

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✴ David Martin, PhD

✴ Better Training for Distance Runners

What’s in a name?

Friday, December 11, 2009

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✴ David Martin, PhD

✴ Better Training for Distance Runners

✴ Second Threshold

What’s in a name?

Friday, December 11, 2009

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✴ David Martin, PhD

✴ Better Training for Distance Runners

✴ Second Threshold

✴ Lactate Threshold?

What’s in a name?

Friday, December 11, 2009

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✴ David Martin, PhD

✴ Better Training for Distance Runners

✴ Second Threshold

✴ Lactate Threshold?

✴ Ventilatory Threshold?

What’s in a name?

Friday, December 11, 2009

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✴ David Martin, PhD

✴ Better Training for Distance Runners

✴ Second Threshold

✴ Lactate Threshold?

✴ Ventilatory Threshold?

✴ “Lactate/Ventilatory Threshold”

What’s in a name?

Friday, December 11, 2009

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✴ David Martin, PhD

✴ Better Training for Distance Runners

✴ Second Threshold

✴ Lactate Threshold?

✴ Ventilatory Threshold?

✴ “Lactate/Ventilatory Threshold”

✴ “80%-90% of VO2max”

What’s in a name?

Friday, December 11, 2009

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What’s in a name?

Friday, December 11, 2009

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✴ Arthur Lydiard (sans PhD)

What’s in a name?

Friday, December 11, 2009

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✴ Arthur Lydiard (sans PhD)

✴ His athletes earned 6 Olympic Medals, 4 Gold medals

What’s in a name?

Friday, December 11, 2009

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✴ 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

What’s in a name?

Friday, December 11, 2009

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What’s in a name?

Friday, December 11, 2009

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✴ Arthur Lydiard (sans PhD)

What’s in a name?

Friday, December 11, 2009

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✴ Arthur Lydiard (sans PhD)

“For best results, aim for a level of 70% to 100% of best aerobic effort.”

What’s in a name?

Friday, December 11, 2009

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✴ 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)

What’s in a name?

Friday, December 11, 2009

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coachjayjohnson.comcoachjayjohnson @ gmail.com

✴ 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

What’s in a name?

70-100% VO2max is a huge range, so what’s the real answer?

Friday, December 11, 2009

Page 85: Threshold Running

✴Lydiard’s definition includes all three types of “aerobic development” running

✴Long Runs

✴Fartlek Running

✴Threshold Runs

Friday, December 11, 2009

Page 86: Threshold Running

✴Lydiard’s definition includes all three types of “aerobic development” running

✴Long Runs

✴Fartlek Running

✴Threshold Runs

Long Runs Fartlek Threshold

Slower Faster

Friday, December 11, 2009

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Threshold Running How To

Friday, December 11, 2009

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✴Where should you conduct these workouts?

Threshold Running How To

Friday, December 11, 2009

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✴Where should you conduct these workouts?✴You don’t want to run too hard in these workouts

Threshold Running How To

Friday, December 11, 2009

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✴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

Threshold Running How To

Friday, December 11, 2009

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✴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

Threshold Running How To

Friday, December 11, 2009

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✴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

Threshold Running How To

Friday, December 11, 2009

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✴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

Threshold Running How To

Friday, December 11, 2009

Page 94: Threshold Running

✴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?

Threshold Running How To

Friday, December 11, 2009

Page 95: Threshold Running

✴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?

Threshold Running How To

Friday, December 11, 2009

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Use a Heart Rate Monitor?

Friday, December 11, 2009

Page 97: Threshold Running

✴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?

Threshold Running How To

Friday, December 11, 2009

Page 98: Threshold Running

✴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?

Threshold Running How To

Friday, December 11, 2009

Page 99: Threshold Running

✴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

Threshold Running How To

Friday, December 11, 2009

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How can I remember to to run a controlled threshold run?

Friday, December 11, 2009

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Remember Ted Williams and Ben Hogan

How can I remember to to run a controlled threshold run?

Friday, December 11, 2009

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Friday, December 11, 2009

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✴ Ted’s strike zone is 77 baseballs

Friday, December 11, 2009

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✴ Ted’s strike zone is 77 baseballs

✴ The .400 zone is just 3 balls away from the .275 zone

Friday, December 11, 2009

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✴ 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

Page 107: Threshold Running

✴ 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

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✴ 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

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Figure 4.2, Martin and Coe, Better Training for Distance Runners

Friday, December 11, 2009

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✴ 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

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Friday, December 11, 2009

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“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

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“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

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“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

Page 115: Threshold Running

“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.”

“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.”

- Mark Wetmore

Friday, December 11, 2009

Page 116: Threshold Running

“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.”

“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.”

- Mark Wetmore

Practical Military Necessity

Friday, December 11, 2009

Page 117: Threshold Running

“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.”

“You taught me something about ATs. You could run with the guys on an AT, yet you were barely running with them. It was basically a race for you.”

- Mark Wetmore

Practical Military Necessity Ideal Situation

Friday, December 11, 2009

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Practical Military Necessity Ideal Situation

✴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

Threshold Running How To

Friday, December 11, 2009

Page 119: Threshold Running

Practical Military Necessity Ideal Situation

✴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.

Threshold Running How To

Friday, December 11, 2009

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Threshold Running Check List To

Friday, December 11, 2009

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Threshold Running Check List ToWhat don’t you want to have happen?

Friday, December 11, 2009

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Threshold Running Check List ToWhat don’t you want to have happen?

You don’t want them to run too hard in the workout

Friday, December 11, 2009

Page 123: Threshold Running

Threshold Running Check List ToWhat 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

Page 124: Threshold Running

Threshold Running Check List ToWhat 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

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Threshold Running Check List ToWhat 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

Page 126: Threshold Running

Threshold Running Check List ToWhat 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?

Yes !!!Friday, December 11, 2009

Page 127: Threshold Running

Threshold Running - Practical Application

Friday, December 11, 2009

Page 128: Threshold Running

Threshold Running - Practical Application✴ I put the ATs in the training

schedule (4 total for the fall XC season)

Friday, December 11, 2009

Page 129: Threshold Running

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

Page 130: Threshold Running

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

Page 131: Threshold Running

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

Page 132: Threshold Running

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

Page 133: Threshold Running

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

Page 134: Threshold Running

Threshold Running - Practical Application

Did it work? No!

Friday, December 11, 2009

Page 135: Threshold Running

Threshold Running - Practical Application

Did it work? No!

=Friday, December 11, 2009

Page 136: Threshold Running

Threshold Running - Practical Application

Did it work? No!

=Friday, December 11, 2009

Page 137: Threshold Running

Threshold Running - Practical Application

Friday, December 11, 2009

Page 138: Threshold Running

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

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Threshold Running - Practical Application

Friday, December 11, 2009

Page 140: Threshold Running

Threshold Running - Practical Application

So, I gave them what they thought were intervals

Friday, December 11, 2009

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Threshold Running - Practical Application

So, I gave them what they thought were intervals

✴ 1600m loop at Mae Dennis Park

Friday, December 11, 2009

Page 142: Threshold Running

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

Page 143: Threshold Running

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

Page 144: Threshold Running

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

Page 145: Threshold Running

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

Page 146: Threshold Running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

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

Friday, December 11, 2009

Page 147: Threshold Running

coachjayjohnson.comcoachjayjohnson @ gmail.com

“There are champions everywhere.” - Arthur Lydiard

Friday, December 11, 2009

Page 148: Threshold Running

coachjayjohnson.comcoachjayjohnson @ gmail.com

“You can train anywhere. Use what you have.” - Dr. Joe Vigil

Friday, December 11, 2009

Page 149: Threshold Running

coachjayjohnson.comcoachjayjohnson @ gmail.com

“You can train anywhere. Use what you have.” - Dr. Joe Vigil

Friday, December 11, 2009

Page 150: Threshold Running

coachjayjohnson.comcoachjayjohnson @ gmail.com

“You can train anywhere. Use what you have.” - Dr. Joe Vigil

Friday, December 11, 2009

Page 151: Threshold Running

coachjayjohnson.comcoachjayjohnson @ gmail.com

“You can train anywhere. Use what you have.” - Dr. Joe Vigil

Friday, December 11, 2009

Page 152: Threshold Running

coachjayjohnson.comcoachjayjohnson @ gmail.com

“You can train anywhere. Use what you have.” - Dr. Joe Vigil

Friday, December 11, 2009

Page 153: Threshold Running

Cross Country/Distance Running:How to structure and implement a program for High School Athletes

coachjayjohnson.comcoachjayjohnson @ gmail.com

Iowa Track and Field Coaches ClinicDecember 11th 2009

QuestionsFriday, December 11, 2009

Page 154: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

Friday, December 11, 2009

Page 155: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year

Friday, December 11, 2009

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Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?

Friday, December 11, 2009

Page 157: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”

Friday, December 11, 2009

Page 158: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets

Friday, December 11, 2009

Page 159: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets

Friday, December 11, 2009

Page 160: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets

Friday, December 11, 2009

Page 161: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets

Friday, December 11, 2009

Page 162: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets

Friday, December 11, 2009

Page 163: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets

Friday, December 11, 2009

Page 164: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets

Friday, December 11, 2009

Page 165: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

1. Add the key meet of the year2. Add two key meets?3. Add the “dream meet.”4. Add other “race hard” meets5. Add early season baseline meets6. Annoying obligatory meets7. Plan the weeks of the key meets8. Annoying meets - “Flip the script”

Friday, December 11, 2009

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Typical DPS Schedule for the 2009 Cross Country Season

Question - Did your team have a great summer of training?

Friday, December 11, 2009

Page 167: Threshold Running

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

Page 168: Threshold Running

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

Page 169: Threshold Running

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

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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

Page 171: Threshold Running

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

Page 172: Threshold Running

Typical DPS Schedule for the 2009 Cross Country Season

You made the state meet

Congratulations!!!

Friday, December 11, 2009

Page 173: Threshold Running

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

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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