2009 Iowa Track and Field Clinic presentation.

1. Iowa Track and Field Coaches Clinic
December 11th 2009
Proven Workouts and Training Strategies
for H.S. Middle Distance Runners
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

2. Iowa Track and Field Coaches Clinic
December 11th 2009
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

3. Iowa Track and Field Coaches Clinic
December 11th 2009
✴ Don’t take notes - all slides are at coachjayjohnson.com
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

4. Iowa Track and Field Coaches Clinic
December 11th 2009
✴ Don’t take notes - all slides are at coachjayjohnson.com
✴ Do ask questions at the end of each section
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

5. Iowa Track and Field Coaches Clinic
December 11th 2009
✴ 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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

6. Iowa Track and Field Coaches Clinic
December 11th 2009
✴ 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... coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

7. coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

8. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

9. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

10. What is “Speed Work?”
✴ Is it a workout that makes you puke afterwards?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

11. What is “Speed Work?”
✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

12. What is “Speed Work?”
✴ Is it a workout that makes you puke afterwards?
✴ Is it “sharpening” work?
✴ Is it any workout at race pace?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

13. 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?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

14. 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?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

15. 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.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

16. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

17. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

18. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

19. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

20. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

21. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

22. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

23. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

24. What is “Speed Work?”
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.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

25. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

26. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

27. What is “Speed Work?”
So then what’s
the deal with
the computer?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

28. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

29. What is “Speed Work?”
Which
connection
would your
rather have?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

30. What is “Speed Work?”
Think of the computer as the athlete’s
innate ratio of fast-twitch,
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.” coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

31. What is “Speed Work?”
Can a coach significantly Can you take an athlete
change this? from one to the another?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

32. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

33. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

34. What is “Speed Work?”
Is this overly simple? Yes...but it’s mostly accurate
and it will help you help the athletes you coach.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

35. What is “Speed Work?”
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

36. What is “Speed Work?”
Just focus on two
things: squirting
lactate into the system
and improv ing the
nervous system.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

37. What is “Speed Work?”
The Tao of Speed
Just focus on two
things: squirting
lactate into the system
and improv ing the
nervous system.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

38. What is “Speed Work?”
The Tao of Speed
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

39. 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?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

40. 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. coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

41. How much lactate does a workout produce?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

42. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

43. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
200’s until you Puke
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

44. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
200’s until you Puke
8x400 at 3,200m pace with 200m slow jogs
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

45. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
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*
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

46. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

47. Stereotype the Race
Boys Girls
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

48. Stereotype the Race
Boys Girls
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

49. Stereotype the Race
Boys Girls
4:24 1,600m = 64, 68, 68, 64* 5:12 1,600 = 76, 80, 80, 76*
*last 400m = 16.5, 16.5, 16, 15 *last 400m = 20, 19, 19, 18
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

50. Stereotype the Race
Boys Girls
4:24 1,600m = 64, 68, 68, 64* 5:12 1,600 = 76, 80, 80, 76*
*last 400m = 16.5, 16.5, 16, 15 *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? coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

51. Stereotype the Race
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

52. Stereotype the Race
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

53. Stereotype the Race
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
2x5x300m at 1,600m pace with 60 sec and 8 min
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

54. Stereotype the Race
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

55. Stereotype the Race
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

56. Stereotype the Race
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

57. Stereotype the Race
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,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
8 min of easy jogging...can even get a drink
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

58. Stereotype the Race
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,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
8 min of easy jogging...can even get a drink
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
50,60 sec,50,60 sec,49,60 sec,47-48,60 sec,45-47
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

59. Stereotype the Race
4:24 1,600m = 64, 68, 68, 64*
*last 400m = 16.5, 16.5, 16, 15
2x5x300m at 1,600m pace with 60 sec and 8 min
300m,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
8 min of easy jogging...can even get a drink
300m,60 sec,300m,60 sec,300m,60 sec,300m,60 sec,300m
50,60 sec,50,60 sec,49,60 sec,47-48,60 sec,45-47
Slower than 4:24 pace Faster than 4:24 pace coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

60. Question
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?
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

61. Question
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?
100’s and 150’s at “end of the race”
pace should be assigned as early as
athletes can safely handle them.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

62. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
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*
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

63. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

64. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

65. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
2x3x300m at 800m pace with 90 sec and 5 minutes
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

66. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
2x3x300m at 800m pace with 90 sec and 5 minutes
2x3x300m at 800m pace with 3 min and 10 minutes
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

67. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

68. photo by Randy Miyazaki of TrackandFieldPhoto.com
Friday, December 11, 2009

69. Maggie Vessey
photo by Randy Miyazaki of TrackandFieldPhoto.com
Friday, December 11, 2009

70. Maggie Vessey
2007 - 2:11.57
photo by Randy Miyazaki of TrackandFieldPhoto.com
Friday, December 11, 2009

71. Maggie Vessey
2007 - 2:11.57 2008 - 2:02.10
photo by Randy Miyazaki of TrackandFieldPhoto.com
Friday, December 11, 2009

72. Maggie Vessey
2007 - 2:11.57 2008 - 2:02.10 2009 - 1:57.84
photo by Randy Miyazaki of TrackandFieldPhoto.com
Friday, December 11, 2009

73. Coach Greg Brock’s Connector Workout
photo by Randy Miyazaki of TrackandFieldPhoto.com
Friday, December 11, 2009

74. Coach Greg Brock’s Connector Workout
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
photo by Randy Miyazaki of TrackandFieldPhoto.com
Friday, December 11, 2009

75. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

76. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...one guess as to what’s going on...
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

77. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...one guess as to what’s going on...
200m in 42,
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

78. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...one guess as to what’s going on...
200m in 42, 200m in 32,
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

79. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...one guess as to what’s going on...
200m in 42, 200m in 32, 200m in 42,
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

80. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...one guess as to what’s going on...
200m in 42, 200m in 32, 200m in 42, 200m in 32
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

81. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...one guess as to what’s going on...
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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

82. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...another guess as to what’s going on...
Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

83. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...another guess as to what’s going on...
200m in 42,
Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

84. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...another guess as to what’s going on...
200m in 42, 200m in 32,
Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

85. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...another guess as to what’s going on...
200m in 42, 200m in 32, 200m in 42,
Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

86. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...another guess as to what’s going on...
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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

87. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...a third guess as to what’s going on...
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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

88. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Coach Greg Brock’s Connector Workout
...a fourth guess as to what’s going on...
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
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

89. Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

90. Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

91. Coach Greg Brock’s Connector Workout
Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
Who cares? Just teach
athletes to deal with lactate!!! coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

92. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
2x3x300m with 90 sec and 5 minutes
2x3x300m with 3 min and 10 minutes
300m “fast, faster, fastest” with 2 min walk, 3 min jog
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

93. How much lactate does a workout produce?
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
2x3x300m with 90 sec and 5 minutes
2x3x300m with 3 min and 10 minutes
300m “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 coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

94. The point of this slide is not the mmol. of lactate
associated with each workout. The point is that
workouts exist on a continuum
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
2x3x300m with 90 sec and 5 minutes
2x3x300m with 3 min and 10 minutes
300m “fast, faster, fastest” with 2 min walk, 3 min jog
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

95. Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
2x3x300m with 90 sec and 5 minutes
2x3x300m with 3 min and 10 minutes
300m “fast, faster, fastest” with 2 min walk, 3 min jog
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

96. Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
2x3x300m with 90 sec and 5 minutes
2x3x300m with 3 min and 10 minutes
300m “fast, faster, fastest” with 2 min walk, 3 min jog
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

97. Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
2x3x300m with 90 sec and 5 minutes
2x3x300m with 3 min and 10 minutes
300m “fast, faster, fastest” with 2 min walk, 3 min jog
Early Season Mid Season Late Season coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

98. Dealing with lactate, not producing lactate, is
one of the keys to middle distance success
O mmol. 6 mmol. 12 mmol.
800m workouts
200’s until you Puke
2x3x300m with 90 sec and 5 minutes
2x3x300m with 3 min and 10 minutes
300m “fast, faster, fastest” with 2 min walk, 3 min jog
Early Season Mid Season Late Season coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009

99. Iowa Track and Field Coaches Clinic
December 11th 2009
Proven Workouts and Training Strategies
for H.S. Middle Distance Runners
Questions
coachjayjohnson.com
coachjayjohnson @ gmail.com
Friday, December 11, 2009