Published April 16, 2025

We’re changing gears a bit this week. I’m sharing an article on my site that’s written for your athletes, with tips that you’ll likely agree with.

Here’s the article:

 ​Running A PR in Track: 12 Tips for a Breakthrough Performance​ 

I’ve pasted it below as well.

Next week I'll have a list of tips for you.

I hope the season is off to a great start!

Let’s go!

Jay

~~~~~~~~~~~~~~~~~

This article is for high school ...

I hope the season is going well and that your kids are staying injury-free.

Let's talk about the 1600m...

One of the reasons I love seeing kids run this distance is that the race can unfold so many ways.

From sit and kick races to races where kids run fast from the gun and the winner speeds up just a touch in the last 100m, to a race that starts fast, slows in the middle, then gets fast the last 400m, 200m, 100m.

But most of the time, in most...

There’s a very good chance you have athletes on your team who either didn’t train this winter or had a very inconsistent winter, or, as we talked about in a previous email, they might have been basketball players or swimmers for whom you have to be really cautious with the training in the first few weeks of the season.

It’s tempting to want to give these athletes the same aerobic workouts you do in the summer as you help them prepare for cross-c...

One of the biggest questions coaches and athletes have during the track season is how to properly warm-up when the athlete is running two races (aka "doubling").

Great question! Here's my concise warm-up for running track races on the track.

Quick Mobility Routine 

After finishing the first race of the day, the athlete should take 10-15 minutes until they feel mostly back to normal. They can choose to jog for 2-3 minutes, though this isn’t n...

This is a hectic time of year - but also a fun time of year - for you and your athletes.

Today, I want to help you plan for the rest of the season with a tip that will help your kids PR in the last three meets of the year.

The Long Run

The long run is a key workout in my training most months of the year. Both cross country runners and 1600m/3200m runners gain significant fitness from weekly long runs (or a long run every 10 days).

And...

W...

Think about what you’ve asked your athletes to do to run PRs this time of year since they started training this winter.

Things like...

• A new warm-up
• New post-run work
• Workouts you didn’t do last spring that you knew could lead to PRs this spring

Hopefully, these adjustments have led to your athletes running fast and having fun.

Now that it’s mid-April, you will probably ask them to do things they’ve never done before so they can PR...

This page has every video and every PDF I reverenced in the two live classes.

Here's the recording of the first class...

I talked about the Car Analogy from Consistency Is Key: 15 Ways to Unlock Your Potential as a High School Runner.

You can get these three chapters from the book, plus three other chapters by sharing your email.

During the class I touched on the workout we use to "build the aerobic engine." They are...

• Long Runs
...

Sleep is like a secret weapon for runners. While most athletes focus on training plans, nutrition, and gear, the most powerful performance enhancer might be the one we often overlook: a good night's rest.

Consider Sara Hall, one of America's most accomplished marathoners.

With a 2:20 personal record—that's running at a blistering 5:20 pace per mile for 26.2 miles—she represents the pinnacle of distance running achievement. Her journey began in ...

This article is for high school runners who run the 800m or 1600m or 3200m and are "stuck" at a certain time/performance.

I know how incredibly frustrating it feels when you've been stuck at the same PR for weeks or even months. So, here are 12 tips from my 25 years of coaching that will help you break through to a new PR.

Before we dive into the tips, I need you to embrace two ideas.

The first is that you and your coach must agree on what the...