Implementing “Speed” for 1,600m and 3,200m athletesJay Johnsoncoachjayjohnson @ Gmail.comwww. coachjayjohnson .com

What is “Speed Work?”

What is “Speed Work?”✴ Is it a workout that makes you puke

afterwards?

✴ Is it any workout at race pace?

✴ Is it only workouts faster than race pace?

✴ Would Usain Bolt and Alan Webb agree on a definition?

What is “Speed Work?”From this moment forward I’d like you to think about these two things when you think about “Speed Work”

When you assign “Speed Work” you’re either squirting in lactate or you’re making the kid’s nervous system better...that’s it...just those two things.

So then what’s the deal with the computer?

Which connection would your rather have?

The computer is the athlete’s innate ratio of fast-twitch to slow-twitch fibers...you can’t really change that ratio, but you can improve their “wiring,” i.e their nervous system

Just focus on two things - squirting lactate into the system or improving the nervous system

Just focus on two things - squirting lactate into the system or improving the nervous system

The Taoof Speed

What is “Speed Work?”✴ Is it a workout that makes you puke

afterwards?

✴ Is it any workout at race pace?

✴ Is it only workouts faster than race pace?

✴ Would Usain Bolt and Alan Webb agree on a definition?

What is “Speed Work?”Speed work, in the High School setting, is any workout - run at race pace or faster - that squirts the appropriate amount of lactate into the system for that time of year

“What do I focus on?”For most High School distance runners, the lactate issue outweighs the neuromuscular issue - especially if you have your team doing a ton of GS and you have athletes running some 100’s or 150’s at 95%-98% in practice or during meets

O mmol. 6 mmol. 12 mmol.

How much lactate does a workout produce?

200’s until you Puke8x400 at 3,200m pace with 200m slow jogs“Running with the Buffaloes” - 16x300m (200 jog) at 8k XC Pace*HS version would be 16x187m, which

is 3k total....not a hard workout

Stereotype the Race

4:24 1,600m = 64, 68, 68, 64last 400m = 16.5, 16.5, 16, 15

5:12 1,600 = 76, 80, 80, 76last 400m = 20, 19, 19, 18

How often do you give the athletes workouts that start at “mid-race pace” and end at 15/18 for 100m or 31/37 for 200m?

Stereotype the Race4:24 = 64, 68, 68, 64last 400m = 16.5, 16.5, 16, 15

5:12 = 76, 80, 80, 76last 400m = 20, 19, 19, 18

2x5x300m at 1,600m pace with 60 sec and 8 min*300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m

8 min of easy jogging...can even get a drink

300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m

49,60 sec,49,60 sec,49,60 sec,47-48,60 sec,47-48

49,60 sec,49,60 sec,48,60 sec,46,60 sec,45

Stereotype the Race4:24 = 64, 68, 68, 64last 400m = 16.5, 16.5, 16, 15

5:12 = 76, 80, 80, 76last 400m = 20, 19, 19, 18

2x5x300m at 1,600m pace with 60 sec and 8 min*300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m

8 min of easy jogging...can even get a drink

300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m

49,60 sec,49,60 sec,49,60 sec,47-48,60 sec,47-48

49,60 sec,49,60 sec,48,60 sec,46,60 sec,45Slower than 4:24 pace Faster than 4:24 pace

Stereotype the Race4:24 = 64, 68, 68, 64last 400m = 16.5, 16.5, 16, 15

5:12 = 76, 80, 80, 76last 400m = 20, 19, 19, 18

Question: On the first official day of outdoor track practice can athletes safely run 100m at either 15 sec or 18 sec with a 20m run in?

100‘s and 150’s run at “end of the race pace” should happen as early as you can safely assign them

“Leg Prep” - Robert Chapman

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