elements high school distance running

Elements for sound High School Distance Running

Jay Johnsoncoachjayjohnson@gmail.com

Elements for Sound HS Distance Running

Develop the Aerobic Metabolism!!!

Build a culture of running

Elements for Sound HS Distance Running

Maintain athleticism

Make their bodies strong

Teach them to run by feel

Long Runs

Specificity

Run with good posture

Should they be lifting weights?

24-hour athlete

“Simple Ain’t Easy.”

Develop the Aerobic Metabolism!!!

% Energy Contribution Event Aerobic Anaerobic Phosphate

800m 40% 55% 5% 1500m/Mile 50% 50% < 1% 3,000m 88% 12% < 1% 5,000m 93% 7% < 1% 8,0000m 9 5 % 5% < 1% 10,000m 97% 3% < 1% Marathon 99% < 1% < 1%

Three Metabolisms - Old School

Aerobic Anaerobic Phosphate

800m 60% 35% 5%?

1,500m 78% 22% 0-2%

3,000m 90% 10% 0-2%

5,000m 95% 5% 0-2%

400m - 33% Aerobic!!!

Three Metabolisms - Current View

Aerobic Anaerobic Phosphate

800m 60% 35% 5%?

1,500m 84% 15% 0-2%

3,000m 90% 10% 0-2%

5,000m 95% 5% 0-2%

400m - 33% Aerobic!!!

Three Metabolisms - Current View

Build a culture of running

All good programs do this.

I’m not the person to ask, but at the social

tonight, you should ask about this before you

start talking workouts.

Build a culture of running

Elements for Sound HS Distance Running

Maintain athleticism

Make their bodies strong

Teach them to run by feel

Long Runs

Specificity

Run with good posture

Should they be lifting weights?

24-hour athlete

“Simple Ain’t Easy.”

Maintain the athleticism they brought with them to your program.

Lunge Matrix (LM)

Dynamic Warm-up

General Strength

If they are weak, make them strong

Muscular strength is important, not only for fast running but for injury prevention.

I’ve seen the Strake Jesuit boys handle almost all of the General Strength (GS) we teach at the Boulder Running Camps.

Teach them to run by feel.

Fartlek runs are the best way to teach this.

You want them to crash and burn a couple of times.

Long Runs - Need to do, not Nice to doBuild the duration of these runs slowly over the season and over a career.

The runs should become progression long runs fairly early in the season, even if the length of the run isn’t that great.

Posture is important - if they can’t maintain posture throughout the run then shorten the run.

Athletes must run with good posture

Know what good posture looks like.

Strengthen the posterior chain.

Lots of General Strength and Mobility (GSM).

Active Isolated Flexibility (AIF) - “Rope Stretching.”

Body Lean is 1-2º forward; don’t lean over hips.

Specificity is key if you want athletes to race to their potential.

What is goal race pace for a 5k? Are you doing that?

In a tactical 1,600m or 3,200m, what do they have to close in?

Specificity:

Practice what you want them to do in a race.

When should you go to the weight room?

Progression of strength training

Body Weightto

Light External Weight to

Weight Room Work

24-hour athleteGet athletes and parents to value sleep and hydration as much as nutrition.

Boulder Running Camps - “Your mom is wrong.”

Everything I shared here today is simple.

“Simple Ain’t Easy.”

HighSchoolRunnigCoach.com

Great Resource for coaches as the featured coaches are sharing everything they do with their teams.

Some content will be free and some will be member’s only.

Everything is free before June 30th.

Thank you.Any questions?