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Coaching Runners Podcast

Welcome to the Coaching Runners Podcast. I’m your host for this podcast.

The goal of the podcast is to help high school coaches broaden their knowledge of the craft of coaching and help them take their programs to the next level.

I interview coaches at all levels of the sport, as well as athletes, sports scientists, and medical professionals. These interviews, ranging in length from 60 to 120 minutes, are released on Sundays.

Most Wednesdays shorter episodes are released, featuring content from High School Running Coach and the Boulder Running Clinics.

If you have questions or comments, please email Jay at Jay@CoachJayJohnson.com.

Enjoy the show!

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Q&A: Minutes vs. Miles? Can Easy Days Be Too Easy?

What following is a transcript from the Run Faster Podcast. Thank you Jim – the four questions you sent were great and no doubt questions other readers and listeners have had. Click here to download a PDF of the podcast.

Hello, this is Jay Johnson and welcome to the Run Faster podcast. Today is a Q&A, so if you don’t like Q&As, you can fast forward. If you do like Q&As, that’s great. I hope you’ll enjoy this and that means that there’s no guest today. It’s just you and I. Okay? Four questions came from a reader. Jim. This was in response to a newsletter and I really appreciate these questions.

They’re rooted in a really good understanding of the information I’ve been putting out via the newsletters. I believe Jim has read Simple Marathon Training. If he hasn’t, I would be surprised given that these questions are in some ways rooted in the information in that book. I am going to come back to Simple Marathon Training at the end of this podcast in a little bit of a plug but more, and I’ll use this as an example.

I’m working with a couple new people who aren’t running the marathon and yet all of the things I believe in that apply to distance running, whether you’re a high school athlete training for the 1,600m or you’re an adult training for ultra marathons, it’s still the crux of it is in the Simple Marathon Training book. The marathon training is obviously different in that the focus on the long run and needing to utilize fat is important.

Okay, but I digress.

Here’s the four questions and we’ll see if you’re interested in listening further.

First question. ‘Do you always prescribe minutes to even advanced runners? If so, why?’

Second question. ‘Can you run your easy days too easy?’

Third question. ‘During your fundamental phase, do you see value in hill sprints as well?’

Forth question. ‘During your fundamental phase, do you see value in starting to progress a moderate speed long run in distance to prepare for marathon-specific training?’ [Read more…]

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Aerobic Workouts: Progression Runs

Progression runs are not only a great way to get a significant aerobic stimulus, they are also an indicator of your ability to run by feel. Let me explain.

Because a progression run has you running progressively faster throughout the run, you have to gauge your effort early in the workout. While you don’t want to run so slow to start this workout that you’re not being challenged, there is a tendency to run a bit too fast on the first segment of the progression run. You’ll have to speed up at three points in this run, so you have to make sure that in the first section you are being challenged, but running conservatively. If you are skilled at running by feel, this won’t be a problem, but if you’re still honing that skill then knowing what rhythm you can run and still be able to speed up three times will pose a challenge.

I really like a 50-minute progression run as the bread and butter version of this run. Do 20 minutes steady, 15 minutes a bit faster, 10 minutes a bit faster, 5 minutes fast but controlled. If you do a 10-minute warm-up and a 10-minute cool-down then you have 70 minutes of running. If you do LMLS before the run and SAM after the run then you’ll work out for 90 minutes, start to finish. This is a realistic amount of time to ask of even the busiest adult runner, let alone a high school or collegiate athlete training in the off-season. [Read more…]

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