13 Week training schedule for a 1,600m runner who will also run a leg on the 4 x 800m at the State Championship. Please visit www.coachjayjohnson.com for all of the handouts. Search "2012 OATCCC clinic."

1. 13 Week Training Schedule
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2. 13 Week
Training Schedule
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3. 13 Week
Training Schedule
Aerobic
workouts
Aerobic
w/Lactate
Anaerobic
workouts
Speed
Development
Races

4. 13 Week Training Schedule
Weeks one through six
Aerobic Aerobic Anaerobic Speed Races
workouts w/Lactate workouts Development

5. 13 Week Training Schedule
Weeks seven through ten
Aerobic Aerobic Anaerobic Speed Races
workouts w/Lactate workouts Development

6. 13 Week Training Schedule
Weeks eleven through thirteen
Aerobic Aerobic Anaerobic Speed Races
workouts w/Lactate workouts Development

7. What does practice look like?

8. What does practice look like?
Before they start running:

9. What does practice look like?
Before they start running:
•Active Isolated Stretch (rope stretching)

10. What does practice look like?
Before they start running:
•Active Isolated Stretch (rope stretching)
•Lunge Matrix Warm-up (LM)

11. What does practice look like?
Before they start running:
•Active Isolated Stretch (rope stretching)
•Lunge Matrix Warm-up (LM)
•Lateral Lunge Warm-up (LL)

12. What does practice look like?
Before they start running:
•Active Isolated Stretch (rope stretching)
•Lunge Matrix Warm-up (LM)
•Lateral Lunge Warm-up (LL)
•Leg swings from Myrtl

13. What does practice look like?

14. What does practice look like?
Then they go out for 15-20 min...

15. What does practice look like?
Then they go out for 15-20 min...
•Skipping forwards (arm circles, then arms across)

16. What does practice look like?
Then they go out for 15-20 min...
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)

17. What does practice look like?
Then they go out for 15-20 min...
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)
•Lateral Shuffle

18. What does practice look like?
Then they go out for 15-20 min...
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)
•Lateral Shuffle
•GS: Single leg squats, wide outs, speed skaters

19. What does practice look like?
Then they go out for 15-20 min...
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)
•Lateral Shuffle
•GS: Single leg squats, wide outs, speed skaters
•Backwards running

20. What does practice look like?
Then they go out for 15-20 min...
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)
•Lateral Shuffle
•GS: Single leg squats, wide outs, speed skaters
•Backwards running
•A-skip and B-Skip

21. What does practice look like?

22. What does practice look like?
The run their strides

23. What does practice look like?
The run their strides
Then some barefoot running?

24. What does practice look like?
The run their strides
Then some barefoot running?
•Then some General Strength and Mobility (GSM)

25. What does practice look like?
The run their strides
Then some barefoot running?
•Then some General Strength and Mobility (GSM)
•How much? Depends on the day

26. What does practice look like?
The run their strides
Then some barefoot running?
•Then some General Strength and Mobility (GSM)
•How much? Depends on the day
•Girls can handle a lot of this type of work

27. What does practice look like?
The run their strides
Then some barefoot running?
•Then some General Strength and Mobility (GSM)
•How much? Depends on the day
•Girls can handle a lot of this type of work
•Most days, be critical of technique, if needed