Middle Distance Theory
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Transcript of Middle Distance Theory
Proven Workouts and Training Strategies for H.S. Middle Distance Runners
coachjayjohnson.comcoachjayjohnson @ gmail.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴Don’t take notes - all slides are at coachjayjohnson.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴Don’t take notes - all slides are at coachjayjohnson.com
✴Do ask questions at the end of each section
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴Don’t take notes - all slides are at coachjayjohnson.com
✴Do ask questions at the end of each section
✴Do take the time to go through the General Strength videos in the coming weeks
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
✴Don’t take notes - all slides are at coachjayjohnson.com
✴Do ask questions at the end of each section
✴Do take the time to go through the General Strength videos in the coming weeks
✴The aerobic/anaerobic handout is important, so let’s start with that...
Iowa Track and Field Coaches ClinicDecember 11th 2009
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
✴ Is it any workout at race pace?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
✴ Is it any workout at race pace?
✴ Is it only workouts faster than race pace?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
✴ 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?
Friday, December 11, 2009
What is “Speed Work?”From this moment forward I’d like you to think about these three things when you think about “Speed Work”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
When you assign“speed work” you’re either squirting in lactate or your making the kid’s nervous system better...that’s it...just those two things.
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
So then what’s the deal with the computer?
Friday, December 11, 2009
What is “Speed Work?”
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Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Which connection would your rather have?
Friday, December 11, 2009
What is “Speed Work?”
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Think of the computer as the athlete’s i n n a t e r a t i o o f f a s t - t w i t c h , intermediate and slow-twitch fibers. While a coach can’t significantly change that ratio, the coach can improve the athlete’s nervous system or “wiring.”
Friday, December 11, 2009
What is “Speed Work?”
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Can a coach significantly change this?
Can you take an athlete from one to the another?
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Is this overly simple? Yes...but it’s mostly accurate and it will help you help the athletes you coach.
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Just focus on two t h i n g s : s q u i r t i n g lactate into the system and improv ing the nervous system.
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
Just focus on two t h i n g s : s q u i r t i n g lactate into the system and improv ing the nervous system.
The Tao of Speed
Friday, December 11, 2009
What is “Speed Work?”
coachjayjohnson.comcoachjayjohnson @ gmail.com
The Tao of Speed
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
What is “Speed Work?”✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
✴ 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?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
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.
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
How much lactate does a workout produce?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
“Running with the Buffaloes” - 16x300m (200 jog) at 8k XC Pace*
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 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
Friday, December 11, 2009
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Stereotype the RaceBoys Girls
Friday, December 11, 2009
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4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Stereotype the RaceBoys Girls
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
5:12 1,600 = 76, 80, 80, 76**last 400m = 20, 19, 19, 18
Stereotype the RaceBoys Girls
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
5:12 1,600 = 76, 80, 80, 76**last 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 RaceBoys Girls
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
2x5x300m at 1,600m pace with 60 sec and 8 min
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
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
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
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 drink300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
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 drink300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
50,60 sec,50,60 sec,50,60 sec,48-49,60 sec,48-49
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
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 drink300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
50,60 sec,50,60 sec,50,60 sec,48-49,60 sec,48-49
50,60 sec,50,60 sec,49,60 sec,47-48,60 sec,45-47
Stereotype the Race4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
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 drink300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
50,60 sec,50,60 sec,50,60 sec,48-49,60 sec,48-49
50,60 sec,50,60 sec,49,60 sec,47-48,60 sec,45-47
Stereotype the Race
Slower than 4:24 pace Faster than 4:24 pace
4:24 1,600m = 64, 68, 68, 64* *last 400m = 16.5, 16.5, 16, 15
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
On the first day of outdoor track practice can athletes safely run 100m in 15 seconds or 18 seconds, assuming you gave them a 20m run in?
Question
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
On the first day of outdoor track practice can athletes safely run 100m in 15 seconds or 18 seconds, assuming you gave them a 20m run in?
Question
100’s and 150’s at “end of the race” pace should be assigned as early as athletes can safely handle them.
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
“Running with the Buffaloes” - 16x300m (200 jog) at 8k XC Pace*
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
“Running with the Buffaloes” - 16x300m (200 jog) at 8k XC Pace*
800m workouts 3,200m workouts XC workouts
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m at 800m pace with 90 sec and 5 minutes
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m at 800m pace with 90 sec and 5 minutes
2x3x300m at 800m pace with 3 min and 10 minutes
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m at 800m pace with 90 sec and 5 minutes
2x3x300m at 800m pace with 3 min and 10 minutes
300m “fast, faster, fastest” with 2 min walk, 3 min jog
Friday, December 11, 2009
photo by Randy Miyazaki of TrackandFieldPhoto.comFriday, December 11, 2009
photo by Randy Miyazaki of TrackandFieldPhoto.com
Maggie Vessey
Friday, December 11, 2009
photo by Randy Miyazaki of TrackandFieldPhoto.com
Maggie Vessey2007 - 2:11.57
Friday, December 11, 2009
photo by Randy Miyazaki of TrackandFieldPhoto.com
Maggie Vessey2007 - 2:11.57 2008 - 2:02.10
Friday, December 11, 2009
photo by Randy Miyazaki of TrackandFieldPhoto.com
Maggie Vessey2007 - 2:11.57 2008 - 2:02.10 2009 - 1:57.84
Friday, December 11, 2009
photo by Randy Miyazaki of TrackandFieldPhoto.com
Coach Greg Brock’s Connector Workout
Friday, December 11, 2009
photo by Randy Miyazaki of TrackandFieldPhoto.com
I have a workout I call the Connector workout. You've done some cardio, you've done some real short stuff.So then how do you something that is race specific without actually racing and just tearing people down??? This is an old Bowerman thing. You obviously know about the 40-30 drill (where an athlete runs 200 meters repeats continuously alternating them in 40 seconds/30 seconds). Well, when you have a half-miler of Maggie's ability, you maybe start in the fall with maybe 32-33 and then just add 10 seconds to that. So she'd run a 43 second 200 and then a 33 second 200 and then do that again. It's a non-stop half mile of running but with varied pace. Now that's a 2:32 half. You do 3 or 4 of those. That's a decent workout.
- Interview with Robert Johnson of LetsRun.com, 08.12.09
Coach Greg Brock’s Connector Workout
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout...one guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42,...one guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32,...one guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42,...one guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32...one guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32...one guess as to what’s going on...
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42,
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32,
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42,
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...another guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...a third guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
200m in 42, 200m in 32, 200m in 42, 200m in 32
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
...a fourth guess as to what’s going on...
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
Who cares? Just teach athletes to deal with lactate!!!
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
How much lactate does a workout produce?
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jogThe point of this slide is not the mmol. of lactate associated with each workout. The point is that workouts exist on a continuum
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
The point of this slide is not the mmol. of lactate associated with each workout. The point is that workouts exist on a continuum
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Early Season Mid Season Late Season
Friday, December 11, 2009
coachjayjohnson.comcoachjayjohnson @ gmail.com
Dealing with lactate, not producing lactate, is one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
200’s until you Puke800m workouts
2x3x300m with 90 sec and 5 minutes2x3x300m with 3 min and 10 minutes300m “fast, faster, fastest” with 2 min walk, 3 min jog
Early Season Mid Season Late Season
Friday, December 11, 2009
Proven Workouts and Training Strategies for H.S. Middle Distance Runners
coachjayjohnson.comcoachjayjohnson @ gmail.com
Iowa Track and Field Coaches ClinicDecember 11th 2009
Questions
Friday, December 11, 2009