One of Jay's two presentations for the 2009 Colorado High School Coaches Association Clinic. All videos referred to in the slides can be downloaded at www.coachjayjohnson.com

1. Implementing
“Speed” for
1,600m
and
3,200m athletes
Jay Johnson
coachjayjohnson @ Gmail.com
www. coachjayjohnson .com

2. What is “Speed Work?”

3. 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?

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

8. 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.

9. So then what’s
the deal with
the computer?

10. Which connection
would your rather
have?

11. 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

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

13. Just focus on The Tao
two things - of Speed
squirting
lactate into
the system or
improving
the nervous
system

14. 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?

15. 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

16. “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

17. 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

18. Stereotype the Race
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?

19. Stereotype the Race
4:24 = 64, 68, 68, 64 5:12 = 76, 80, 80, 76
last 400m = 16.5, 16.5, 16, 15 last 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
49,60 sec,49,60 sec,49,60 sec,47-48,60 sec,47-48
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,48,60 sec,46,60 sec,45

20. Stereotype the Race
4:24 = 64, 68, 68, 64 5:12 = 76, 80, 80, 76
last 400m = 16.5, 16.5, 16, 15 last 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
49,60 sec,49,60 sec,49,60 sec,47-48,60 sec,47-48
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,48,60 sec,46,60 sec,45
Slower than 4:24 pace Faster than 4:24 pace

21. Stereotype the Race
4:24 = 64, 68, 68, 64 5:12 = 76, 80, 80, 76
last 400m = 16.5, 16.5, 16, 15 last 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

22. “Leg Prep” - Robert Chapman

23. RunningDVDs.com
Coupon Code for
$5 off is “CHSCA”
Questions