21-Day Training Plan for High School Runners - It Keeps High School Runners Injury-Free

00:00.12–00:01.73 coaches are you trying to keep your

00:01.74–00:03.47 athlete's injury free in the first

00:03.48–00:05.63 couple weeks of track practice of course

00:05.64–00:08.21 you are and the problem is we have these

00:08.22–00:09.95 athletes who haven't done anything all

00:09.96–00:11.75 winter and I'm going to put them in a

00:11.76–00:14.21 group called The no prior training group

00:14.22–00:15.59 because they haven't done any training

00:15.60–00:17.75 prior to the outdoor track season and

00:17.76–00:19.85 what I'm going to help you with in this

00:19.86–00:21.83 video is I'm going to give you a free

00:21.84–00:25.13 pdf 13 pages that has every workout that

00:25.14–00:26.63 you need to do it in the first three

00:26.64–00:28.67 weeks of outdoor track it's called the

00:28.68–00:31.49 no prior training plan you can get that

00:31.50–00:34.67 link below this video so you can start

00:34.68–00:36.41 with that and then I'm going to walk you

00:36.42–00:38.15 through what we're going to do each one

00:38.16–00:39.89 of those days now we've got the warm-up

00:39.90–00:41.69 that we're going to do we've got our

00:41.70–00:43.97 running we've got our strides we've got

00:43.98–00:46.73 all of our post run work so all that is

00:46.74–00:49.43 in one document I hope you enjoy this my

00:49.44–00:50.99 name is Jay Johnson I've been coaching

00:51.00–00:53.51 for 20 years I've coached three usatf

00:53.52–00:55.31 national champions and I've written a

00:55.32–00:56.33 book for high school athletes

00:56.34–00:59.03 consistency is key I want to help you a

00:59.04–01:00.59 high school coach and if you're High

01:00.60–01:02.39 School Runner watching this you can

01:02.40–01:03.89 follow along as well because this

01:03.90–01:05.99 information is going to be helpful for

01:06.00–01:09.65 you too okay let's dive into it who this

01:09.66–01:11.99 is for this is for the type of athlete

01:12.00–01:14.87 who the idea of no prior training is

01:14.88–01:16.55 that they haven't done any training

01:16.56–01:18.89 prior to meeting you for the first day

01:18.90–01:21.05 of outdoor track now this could be an

01:21.06–01:22.55 athlete who ran cross country with you

01:22.56–01:24.59 in the fall but didn't train over the

01:24.60–01:27.29 winter and they're coming in having not

01:27.30–01:28.85 trained so we have to put them in this

01:28.86–01:29.93 group

01:29.94–01:31.97 where it gets a little tricky is what do

01:31.98–01:34.67 we do with athlete who swam who played

01:34.68–01:36.83 basketball or who wasn't running should

01:36.84–01:38.63 we put them in this plan if you have an

01:38.64–01:40.13 athlete like that we're going to talk

01:40.14–01:42.41 about that at the end of the this

01:42.42–01:45.23 presentation okay the first thing I want

01:45.24–01:46.85 to talk about and what I've done is I've

01:46.86–01:49.79 I've recorded a very concise uh video

01:49.80–01:51.89 that walks us through day by day what

01:51.90–01:53.03 we're going to do in the first three

01:53.04–01:55.31 weeks of this no prior uh training plan

01:55.32–01:58.01 but let's take a step back okay tell me

01:58.02–02:00.05 if you and you can put this in the at

02:00.06–02:03.23 chat tell me if if this resonates with

02:03.24–02:06.53 you and if if you believe this if we can

02:06.54–02:09.11 keep kids injury free that's going to

02:09.12–02:11.45 lead to kids PR right if they're injury

02:11.46–02:14.03 free they're they're going to run faster

02:14.04–02:16.25 and then they're going to have fun right

02:16.26–02:18.71 if kids are injury free then they get to

02:18.72–02:20.63 run all the races and then they're gonna

02:20.64–02:23.63 have fun if kids are injury free they

02:23.64–02:26.21 don't miss any practices and even hard

02:26.22–02:29.27 practices are fun right so injury-free

02:29.28–02:31.13 they get run all the workouts in the

02:31.14–02:32.63 practices and they get to have fun and

02:32.64–02:33.95 how about this here's this final one

02:33.96–02:36.11 there's so many people that care that

02:36.12–02:37.31 like cross country a little more than

02:37.32–02:38.69 track and that's great there's kids

02:38.70–02:40.73 coaches there's a lot of people that are

02:40.74–02:43.01 in that boat if you have kids that stay

02:43.02–02:45.23 injury free and track and have a great

02:45.24–02:47.87 time in track they have fun they're

02:47.88–02:50.09 going to come out in June to run cross

02:50.10–02:52.01 country so my point is it's always

02:52.02–02:54.05 moving this way it's starting with

02:54.06–02:56.81 injury free and moving us towards fun

02:56.82–02:59.33 right that's what we absolutely have to

02:59.34–03:01.73 do with the no prior training plan Okay

03:01.74–03:03.05 so

03:03.06–03:05.93 in the chat here is uh you might have to

03:05.94–03:07.13 scroll up a little bit I'm going to put

03:07.14–03:08.99 it in right now is there's this link

03:09.00–03:11.87 that you can download this document and

03:11.88–03:14.39 it's uh got this kind of funny URL but

03:14.40–03:15.41 what it's going to do is it's going to

03:15.42–03:17.15 take you to a site

03:17.16–03:18.59 um and if you're watching the recording

03:18.60–03:21.23 of this you just gotta click below the

03:21.24–03:22.61 video here

03:22.62–03:25.55 um it's called bit.il it's just bitly

03:25.56–03:27.71 and then it's backslash no prior

03:27.72–03:31.13 training plan you know I put version one

03:31.14–03:32.75 because I might might change this at

03:32.76–03:34.49 some point if I do and you're watching

03:34.50–03:36.23 the recording I'll put it here under

03:36.24–03:39.05 under this video here on YouTube bottom

03:39.06–03:41.03 line is this click on that even if

03:41.04–03:42.29 you're already getting my newsletters

03:42.30–03:44.51 and you've already given me your uh

03:44.52–03:46.43 email this is what you need to do to be

03:46.44–03:48.05 able to download this document you don't

03:48.06–03:49.61 have to do it right now to be able to

03:49.62–03:51.53 follow along with what we're doing but I

03:51.54–03:53.45 do that at some point after the webinar

03:53.46–03:55.91 or you can do it now and yeah we're just

03:55.92–03:58.01 gonna hop into it so what I'm realizing

03:58.02–04:01.31 is often for me it's a little things go

04:01.32–04:02.87 a little bit smoother if I can share

04:02.88–04:05.03 with do a video

04:05.04–04:06.71 um I recorded this earlier tonight and

04:06.72–04:08.57 then when I have to pause or I screw

04:08.58–04:10.85 something up I edit it out so here what

04:10.86–04:12.53 we're about to watch

04:12.54–04:15.23 um is it's live for us now and it's a

04:15.24–04:17.93 concise overview of this no prior

04:17.94–04:22.19 training plan so let's hop into that

04:22.20–04:25.49 foreign okay this first day the biggest

04:25.50–04:27.17 thing they're doing is Jeff's warm-up

04:27.18–04:29.57 and we're doing this post run work okay

04:29.58–04:31.43 and remember this is going to take us

04:31.44–04:34.19 Jeff's warm-up when you're teaching once

04:34.20–04:35.87 they learn it it's only going to take 13

04:35.88–04:37.67 minutes but teaching yeah it's going to

04:37.68–04:39.35 take probably 20 minutes that first

04:39.36–04:40.97 thing and we're just doing six by 100

04:40.98–04:42.95 meter strides on the turf with 60

04:42.96–04:45.11 seconds recovery for a kid who hasn't

04:45.12–04:48.05 done anything all all winter uh that's

04:48.06–04:48.83 actually going to be a little bit

04:48.84–04:51.17 challenging and then red easy if they

04:51.18–04:52.79 have to take a lot of time learning it

04:52.80–04:54.71 that's fine then the next day we're

04:54.72–04:56.21 doing Jeff's warm-up

04:56.22–04:57.65 um they they definitely won't have it

04:57.66–04:59.09 dialed in here if they're still learning

04:59.10–05:02.81 200 200 150 150 we're doing recovery

05:02.82–05:05.75 jogs so they'll do a 200 and then

05:05.76–05:07.91 they'll run they'll jog a 200 easy

05:07.92–05:10.55 they'll do another 200 and then they'll

05:10.56–05:15.77 jog essentially 250 do a 150 jug 250

05:15.78–05:18.65 um and then run the 150. so what we're

05:18.66–05:21.77 looking at there is 1600 meters of uh

05:21.78–05:23.15 running and that's all they're going to

05:23.16–05:25.49 do red easy then this next day Wednesday

05:25.50–05:28.01 they do the same thing as Monday

05:28.02–05:29.99 Thursday is the first day that they're

05:30.00–05:31.61 going for a run with their friends so

05:31.62–05:33.29 just attend they'll do Jeff's warm-up

05:33.30–05:35.33 straight into a 10-minute run and now

05:35.34–05:37.07 we're doing strides again and then they

05:37.08–05:39.47 go into red easy I think on Thursday you

05:39.48–05:42.47 can expect them to do this you know boom

05:42.48–05:45.11 to Boom to Boom warm up to 10 minute run

05:45.12–05:49.43 to strides to the uh red easy but it if

05:49.44–05:51.05 that's a little bit challenging and is

05:51.06–05:53.99 unrealistic that that's I I think that's

05:54.00–05:56.45 fine but we're we're aspiring to that

05:56.46–05:58.13 type of day on Thursday okay Friday

05:58.14–05:59.81 we're doing a circuit and a circuit's

05:59.82–06:01.49 going to be hard just 20 minutes for the

06:01.50–06:03.47 younger kids if you have kids who've

06:03.48–06:05.51 done you know maybe ran cross country

06:05.52–06:07.37 didn't do anything this winter I think

06:07.38–06:09.65 they can do 30 minutes kids coming from

06:09.66–06:12.05 other sports could do 30 minutes and

06:12.06–06:13.79 then you'll have to

06:13.80–06:16.07 um I'll go down here to it with this

06:16.08–06:18.53 circuit workout just use these QR codes

06:18.54–06:21.17 right here and that'll take you to the

06:21.18–06:23.33 right video to show you what to do but

06:23.34–06:25.73 basically you can run two hundreds or

06:25.74–06:27.83 150. so this is a running circuit this

06:27.84–06:30.47 is not a circuit in the weight room

06:30.48–06:32.03 um and I'm not going to go into that

06:32.04–06:34.31 right now you'll you'll have to take the

06:34.32–06:36.23 time to watch those videos but I'll link

06:36.24–06:38.15 to those videos the Barefoot routine is

06:38.16–06:39.71 the one thing that's that I did not give

06:39.72–06:41.09 you in these documents because that's

06:41.10–06:43.61 part of Jeff belay's essential routines

06:43.62–06:46.01 which you can get at coachjjohnson.com

06:46.02–06:48.11 but the the bottom line is when people

06:48.12–06:49.91 purchase the track training system or

06:49.92–06:51.65 the cross-country training system they

06:51.66–06:54.05 get the Barefoot routines okay

06:54.06–06:56.57 Saturday's off brisk walk and some self

06:56.58–06:57.77 therapy

06:57.78–07:00.95 Sunday possibly 20 to 30 minute brisk

07:00.96–07:02.57 walk maybe some yoga maybe something

07:02.58–07:04.37 like that I'd tell them Saturday they

07:04.38–07:06.17 don't need to do much I think Sunday if

07:06.18–07:07.49 they do a little bit more that's great

07:07.50–07:09.11 most kids aren't going to go for a 60

07:09.12–07:10.67 Minute brisk walk and a lot of these

07:10.68–07:12.11 kids won't do anything Saturday or

07:12.12–07:14.39 Sunday and that's fine but Monday we've

07:14.40–07:15.83 got a track workout so we're doing three

07:15.84–07:17.45 by three hundred with a three minute

07:17.46–07:19.31 recovery so what we're going to do is

07:19.32–07:22.49 this is 900 meters of work all at 800

07:22.50–07:25.79 meter Rhythm okay now this is 800 meter

07:25.80–07:27.89 specifically this is more like date Pace

07:27.90–07:29.99 like if if you if you had to put them in

07:30.00–07:32.27 an 800 on this Monday in a race what

07:32.28–07:34.07 what do you think they would run and

07:34.08–07:36.83 again like if they blow these up

07:36.84–07:39.77 um we'll we'll get out of here for a

07:39.78–07:40.67 second

07:40.68–07:42.65 you gotta trust me on this if they blow

07:42.66–07:44.51 up this workout that's okay if they run

07:44.52–07:46.73 the first 300 too hard and then they're

07:46.74–07:48.47 going to recover three minutes and they

07:48.48–07:50.63 just are toast for the the next two reps

07:50.64–07:52.85 I think that's fine this doesn't need to

07:52.86–07:54.71 go perfectly this is just the second

07:54.72–07:56.75 week of training but we do need to have

07:56.76–07:59.27 something that's challenging okay so

07:59.28–08:01.01 what we're doing here is we're running a

08:01.02–08:02.15 300

08:02.16–08:05.21 um from a standing start

08:05.22–08:07.43 um and finish at the 100 meter start so

08:07.44–08:09.23 this is at the normal start line they're

08:09.24–08:11.57 doing a a 300 and they're going to run

08:11.58–08:13.79 through that line okay so they don't

08:13.80–08:15.59 just just hit the brakes now I've got a

08:15.60–08:17.15 three minute walk jog they're probably

08:17.16–08:18.83 walking then we're doing going to do a

08:18.84–08:20.57 300 from that same place that they

08:20.58–08:22.31 finished so from the 100 meter start so

08:22.32–08:24.29 now we're doing home stretch and then

08:24.30–08:25.67 we're doing first curve and we're doing

08:25.68–08:28.01 back stretch okay now they can and they

08:28.02–08:29.75 should do it with a run-in we don't need

08:29.76–08:31.43 a standing start

08:31.44–08:32.87 um for either of these because that's a

08:32.88–08:34.61 little bit harder on the hamstrings now

08:34.62–08:36.11 we're doing another three minute walk

08:36.12–08:39.11 Jog and then now we're gonna do a 300 I

08:39.12–08:40.85 want to see if they can go fast faster

08:40.86–08:42.89 fastest so we're gonna do a run-in we're

08:42.90–08:45.35 gonna do back stretch second curve home

08:45.36–08:47.39 stretch okay and what's great about this

08:47.40–08:49.79 is mentally what we're doing for them

08:49.80–08:52.01 what we're doing with them

08:52.02–08:54.05 um or for them I should say in this

08:54.06–08:56.51 workout is we're getting them mentally

08:56.52–08:58.79 to say hey when I when I'm uncomfortable

08:58.80–09:01.19 and I'm not feeling great I can run fast

09:01.20–09:03.59 down the back stretch I can run faster

09:03.60–09:06.29 on that first on that second curve and I

09:06.30–09:08.45 can run my fastest hundred meters in the

09:08.46–09:10.43 home stretch now as I said earlier are

09:10.44–09:12.11 they going to be able to execute this ah

09:12.12–09:14.39 probably not but that's okay that's what

09:14.40–09:16.67 the goal is and take three minute walk

09:16.68–09:19.19 Jog and then let's go into red hard okay

09:19.20–09:21.59 this is a hard day Jeff's warm-up

09:21.60–09:24.65 workout hard day this is a great place

09:24.66–09:27.95 in the no prior training

09:27.96–09:30.35 um system to understand that if you look

09:30.36–09:32.15 at the volume that they they covered

09:32.16–09:34.01 even in the warm-up the number of foot

09:34.02–09:35.81 strikes and the the total amount of

09:35.82–09:37.31 distance that they covered it's not very

09:37.32–09:38.93 much but if we think about it

09:38.94–09:41.45 philosophically these kids have done

09:41.46–09:44.81 nothing nine days ago right they did

09:44.82–09:46.55 absolutely nothing and now we're hitting

09:46.56–09:49.31 them with 900 meters of work at 800

09:49.32–09:51.71 meter date Pace or faster and they're

09:51.72–09:54.29 doing red Post Run work and they in the

09:54.30–09:55.97 warm-up they had a little bit of

09:55.98–09:57.71 rhythmic type stuff there's a little bit

09:57.72–10:00.47 of plyometric aspect to Jeff swarm as as

10:00.48–10:02.15 well so this is a very good day now if

10:02.16–10:03.77 we did that on Monday we gotta go real

10:03.78–10:06.11 easy on Tuesday so 10 minutes easy with

10:06.12–10:08.51 their friends and six strides red easy

10:08.52–10:10.55 now we're coming back Wednesday it's

10:10.56–10:11.99 similar to what we did last week but now

10:12.00–10:14.09 we're doing two two hundreds two 150s

10:14.10–10:16.07 two 120s some people might say Jay

10:16.08–10:17.21 you're getting a little you know that's

10:17.22–10:19.79 a little too much hey we've we've gotta

10:19.80–10:21.89 get going in the no prior training

10:21.90–10:24.41 system but all they're doing is jogging

10:24.42–10:26.75 the the recovery in between what is a

10:26.76–10:29.27 full lap so when you add these up this

10:29.28–10:32.39 is six laps of running this last 120 is

10:32.40–10:34.85 what these last two 120s or these last

10:34.86–10:37.19 two reps the 120s we really want them

10:37.20–10:38.81 running with good posture running pretty

10:38.82–10:41.69 fast because we want that let's have

10:41.70–10:44.21 them run 200 meters really conservative

10:44.22–10:46.25 and if you're wondering you know if

10:46.26–10:48.35 you're wondering hey Jay what what pace

10:48.36–10:50.15 should I tell them at this point these

10:50.16–10:52.97 kids have run you know lots of 100 meter

10:52.98–10:55.13 strides they've done that 800 meter

10:55.14–10:57.77 workout tell them say hey run a 200 you

10:57.78–11:00.41 know fast kind of fun fast but but make

11:00.42–11:02.81 it conservative if a kid blows us up

11:02.82–11:04.91 today and the 200 goes well the second

11:04.92–11:08.09 200 goes well the 150 so so the second

11:08.10–11:10.01 one 50 not so good and they can't run

11:10.02–11:12.89 fast on the 120s that's okay because one

11:12.90–11:13.97 of the things we talk about in

11:13.98–11:15.71 consistency is key one of the things

11:15.72–11:18.05 they're learning is to run by feel we

11:18.06–11:20.33 don't need to time those now if you're

11:20.34–11:22.01 thinking well what if they sandbag it on

11:22.02–11:24.65 the 200s run fast on the 150s and cross

11:24.66–11:26.63 the 120s I don't think that's a bad

11:26.64–11:29.45 thing I I would slightly prefer that

11:29.46–11:31.19 than the other way but just know we're

11:31.20–11:32.51 in the second week of practice they're

11:32.52–11:34.43 not they don't have to have things

11:34.44–11:36.35 dialed in and remember what we're trying

11:36.36–11:38.39 to do here is get them to run by feel

11:38.40–11:41.15 which is going to help them race with

11:41.16–11:43.01 appropriate splits

11:43.02–11:44.93 um maybe not in the first two or three

11:44.94–11:46.85 meets but um hopefully a little bit

11:46.86–11:48.29 later after that

11:48.30–11:51.41 okay so we had a hard day Monday I'd say

11:51.42–11:53.09 Wednesday is a medium day let's keep

11:53.10–11:55.25 Thursday really easy you could do 10 to

11:55.26–11:57.59 15 minutes of a run but I if it was me

11:57.60–11:59.69 I'd stick to ten oh and then say this on

11:59.70–12:01.49 Wednesday we're doing the hard day so

12:01.50–12:03.71 red hard and then ready easy Tuesday

12:03.72–12:06.41 Wednesday we came back with red hard so

12:06.42–12:08.69 you know this is maybe medium Plus

12:08.70–12:10.91 getting closer to a hard day and

12:10.92–12:12.77 Thursday we're going to keep it easy and

12:12.78–12:14.03 then we're gonna do a circuit again on

12:14.04–12:16.67 Friday here's the deal circuits are

12:16.68–12:19.37 really hard and everybody both athletes

12:19.38–12:20.93 and coaches underestimate how hard

12:20.94–12:22.97 they're going to be if you do a circuit

12:22.98–12:25.01 with intensity it's going to be one of

12:25.02–12:26.75 the hardest things kids can do

12:26.76–12:28.31 um we'll widen out of here a little bit

12:28.32–12:30.29 so you can see it this is Brent Vaughn I

12:30.30–12:32.57 was blessed to be able to coach him

12:32.58–12:34.49 um he won't that's what him winning the

12:34.50–12:36.95 U.S cross-country title in the month of

12:36.96–12:39.41 September for a professional Runner I

12:39.42–12:41.15 would have them do circuits and they

12:41.16–12:42.77 were hard now granted their circuits

12:42.78–12:44.87 were 40 to 50 minutes but it was the

12:44.88–12:46.85 exact same exercises that you're going

12:46.86–12:48.77 to have your kids doing and then we're

12:48.78–12:50.93 running sometimes 700s in between as

12:50.94–12:53.63 opposed to 250s or 300s but the bottom

12:53.64–12:56.33 line is a circuit is a is it's the

12:56.34–12:59.29 safest way to build the aerobic engine

12:59.30–13:02.27 and even get a little bit of lactate

13:02.28–13:05.27 tolerance work as well okay so these are

13:05.28–13:07.37 going to be really hard for kids so I

13:07.38–13:09.41 think the phrase people use don't sleep

13:09.42–13:10.49 on it

13:10.50–13:12.59 um don't sleep on the circuit being hard

13:12.60–13:15.23 okay Saturday and Sunday are easy all

13:15.24–13:16.79 right now we're going to do a 1600 meter

13:16.80–13:18.83 workout on Monday and and it's going to

13:18.84–13:22.55 be a 400 a 400 a 400 so 3 400s and we're

13:22.56–13:24.53 going to finish with the 200. what are

13:24.54–13:27.35 the recoveries it's a 200 meter Jog and

13:27.36–13:30.95 the jog is as easy as they need to go to

13:30.96–13:34.49 run B goal Pace okay so let's talk about

13:34.50–13:37.07 a b and c when you're at when you and

13:37.08–13:38.39 your athletes go into the season you

13:38.40–13:43.37 should have an a a b and a c goal

13:43.38–13:47.63 the B is something that's a PR that if

13:47.64–13:50.51 it happens you're going to be happy with

13:50.52–13:55.07 the C is also a PR but uh it's it's not

13:55.08–13:58.07 great it's just a small PR and the a

13:58.08–14:00.89 that's that is that's your stretch goal

14:00.90–14:02.09 as some people talk about this is

14:02.10–14:03.67 something that they're capable of doing

14:03.68–14:06.53 but is really out there is right on the

14:06.54–14:08.87 limits of of what we think they could do

14:08.88–14:10.49 now here's why this is important in

14:10.50–14:12.11 terms of workouts and it applies to this

14:12.12–14:13.61 workout but it's going to apply to the

14:13.62–14:15.53 entire track season you've got to be

14:15.54–14:18.41 running B goal Pace right away so we are

14:18.42–14:20.39 doing it not only in the third week but

14:20.40–14:21.95 we're doing it the first workout of the

14:21.96–14:23.57 third week we've got to get them in the

14:23.58–14:25.73 rhythm of whatever you think they can

14:25.74–14:28.25 run you you know in the in the the state

14:28.26–14:30.83 of Colorado this workout would happen uh

14:30.84–14:32.33 the beginning of March whatever you

14:32.34–14:33.77 think they can run at the end of March

14:33.78–14:36.59 beginning of April or mid April let's do

14:36.60–14:39.59 that right away in week one okay often

14:39.60–14:41.51 in our workouts we're going to get to a

14:41.52–14:43.61 pace within the workout or run even

14:43.62–14:45.77 faster right and this is one of the

14:45.78–14:47.69 things in consistency is key you know

14:47.70–14:49.19 there there's so many things in that

14:49.20–14:50.45 book that underlie all the train

14:50.46–14:52.19 training I share which is we've got to

14:52.20–14:54.41 run race Pace or faster that applies

14:54.42–14:56.21 across country and applies to track okay

14:56.22–14:58.97 so to go into this workout uh it's it's

14:58.98–15:00.29 just very straightforward we're running

15:00.30–15:02.63 a 400 then we're jogging at 200 as slow

15:02.64–15:04.43 as they need to be come back and run a

15:04.44–15:06.89 400 jog at 200 well here's how I have it

15:06.90–15:09.65 laid out run a 400 jog at 200 run

15:09.66–15:12.53 another 400.200 super slow now they've

15:12.54–15:14.57 got to get after it run one more 400

15:14.58–15:17.69 this 200 could be crazy slow and then

15:17.70–15:22.01 this 200 has to be at 95 okay that

15:22.02–15:24.11 should be really fast for them here's

15:24.12–15:26.69 why you we we essentially want them

15:26.70–15:29.63 running 200 meters all out okay but if

15:29.64–15:32.15 we tell an athlete to run all out

15:32.16–15:34.01 that's what we get we get tight

15:34.02–15:36.89 shoulders tight arms tight neck

15:36.90–15:38.81 um later in the season we can give them

15:38.82–15:43.85 a cue of 97 but today in week three it's

15:43.86–15:45.89 it's only they're serious or excuse me

15:45.90–15:47.33 it's only their second serious workout

15:47.34–15:51.41 let's give them the Q of 95 okay now the

15:51.42–15:53.09 reason that this day is killer hard on

15:53.10–15:55.85 Mondays we're going to Red hard or we

15:55.86–15:58.61 might even do the orange hard for kids

15:58.62–16:00.77 if you have a kid coming out from

16:00.78–16:02.45 basketball let's say they can probably

16:02.46–16:04.61 do orange hard this day red is very easy

16:04.62–16:06.77 and for older kids I'd like to see them

16:06.78–16:08.45 do uh orange stick

16:08.46–16:10.79 Tuesday's a little bit different

16:10.80–16:13.85 um in terms of uh going even ease I

16:13.86–16:14.75 shouldn't say it's different they're

16:14.76–16:16.49 running a 10 minute easy run of friends

16:16.50–16:18.53 and you might say jay last Thursday they

16:18.54–16:20.39 might have run 15 minutes Monday was

16:20.40–16:22.73 really hard be conservative just 10

16:22.74–16:25.31 minutes and we're only doing four uh by

16:25.32–16:27.41 100 meter strides and you might say Jay

16:27.42–16:29.21 well I don't understand we did six last

16:29.22–16:31.01 week just trust me on this keep it

16:31.02–16:33.71 really easy and you it says red or

16:33.72–16:35.87 orange easy you could have had them do

16:35.88–16:38.15 orange hard today but then give them red

16:38.16–16:41.09 easy remember our hard days are hard and

16:41.10–16:43.91 our easy days are easy right but the way

16:43.92–16:45.83 people you screw it up usually is they

16:45.84–16:47.51 want the hard days to be hard and then

16:47.52–16:49.43 they get a little greedy and want the

16:49.44–16:52.13 easy days to be easy Plus or medium okay

16:52.14–16:54.65 think of it this way let's keep our easy

16:54.66–16:57.23 days really easy so we can hit it on

16:57.24–16:59.75 Monday we can hit it on Friday and we

16:59.76–17:01.55 can have a medium day on Wednesday so

17:01.56–17:03.77 that's what we're going to do here show

17:03.78–17:05.45 you what that looks like

17:05.46–17:06.11 um

17:06.12–17:08.21 so what are we doing on with our

17:08.22–17:10.07 Wednesday medium day two two hundreds

17:10.08–17:12.71 two 150s two 120s same thing they did

17:12.72–17:14.57 the week before but we're just hoping to

17:14.58–17:16.31 run a little faster what we're talking

17:16.32–17:17.87 about here oh and I forgot to say this

17:17.88–17:20.15 last time I would have them run the 200

17:20.16–17:22.97 200 150 in their training shoes then

17:22.98–17:25.67 take some time and they can Spike up to

17:25.68–17:28.67 run 150 120 120 in terms of spikes if

17:28.68–17:30.11 you think about it what's that going to

17:30.12–17:33.05 add up to 240 340 three not basically

17:33.06–17:35.09 400 meters in their spikes running fast

17:35.10–17:37.61 I we really have to have a progression

17:37.62–17:39.41 of Footwear and we have to be mindful of

17:39.42–17:41.09 this going back to what they do on

17:41.10–17:42.41 Monday I would just keep them in

17:42.42–17:44.45 Trainers for this whole workout and then

17:44.46–17:46.97 get them in in the spikes for for these

17:46.98–17:49.13 days for most of these kids who haven't

17:49.14–17:51.11 you know been working into spikes

17:51.12–17:53.63 throughout the winter we want to be very

17:53.64–17:55.85 careful with that in the workouts and

17:55.86–17:57.35 then on a meat day if you're saying well

17:57.36–17:59.21 they've got to run 1600 meters in spikes

17:59.22–18:01.37 and run the 4x4 yeah I understand if

18:01.38–18:02.75 they've got to run 2 000 meters and

18:02.76–18:05.57 spikes that's fine you but but let's be

18:05.58–18:08.57 cautious with how how much they are in

18:08.58–18:10.79 the the spikes for this workout

18:10.80–18:12.47 um feel free in the questions if you

18:12.48–18:13.91 want to push back on that one a little

18:13.92–18:15.35 bit because I think you can argue that a

18:15.36–18:17.27 couple different ways okay this Thursday

18:17.28–18:18.65 they're doing what they did last

18:18.66–18:21.41 Thursday 10 to 15 minutes with strides

18:21.42–18:24.35 and then now we're doing this is

18:24.36–18:25.73 something I think they should do a

18:25.74–18:27.77 circuit I think 20 to 25 minutes for the

18:27.78–18:30.53 younger kids and a 35 minute circuit for

18:30.54–18:32.69 the older kids and they should this

18:32.70–18:34.49 should be the hardest thing they've done

18:34.50–18:36.95 in terms of just having to be gritty and

18:36.96–18:39.05 have to really enduring some discomfort

18:39.06–18:40.55 and then

18:40.56–18:41.33 um

18:41.34–18:44.03 we do the Barefoot routine I didn't

18:44.04–18:46.13 explain this in the other circuits we

18:46.14–18:48.59 don't do exercises Post Run exercises

18:48.60–18:50.93 with the circuits because that's part of

18:50.94–18:52.31 the circuit right we're already doing

18:52.32–18:55.25 all that General strength now if in week

18:55.26–18:57.47 three you say Jay I have kids who ran

18:57.48–18:58.67 across country and they can do a

18:58.68–19:00.41 progression run

19:00.42–19:02.51 um in week three on the Friday I will

19:02.52–19:04.43 sign off on that all the time if you

19:04.44–19:05.63 want to do a fart electron I think

19:05.64–19:06.89 that's great but I would do a

19:06.90–19:08.39 progression or I'd keep it to just 20

19:08.40–19:11.93 minutes uh 10 minutes at a pace that

19:11.94–19:14.15 feels steady five minutes a little bit

19:14.16–19:17.45 faster and then five minutes fast but

19:17.46–19:20.03 controlled with that five minutes they

19:20.04–19:21.53 have to be able to say you coach I

19:21.54–19:23.03 definitely had two more minutes in me

19:23.04–19:25.37 not you know I talk about

19:25.38–19:27.35 um farther or faster or both and

19:27.36–19:29.33 consistency is key you know like a long

19:29.34–19:30.77 run they need to be able to say I could

19:30.78–19:32.75 have run farther maybe five or ten more

19:32.76–19:34.19 minutes and I could have run those five

19:34.20–19:35.75 or ten minutes faster with the

19:35.76–19:37.01 progression run we're not saying that

19:37.02–19:38.81 we're saying I could have run a little

19:38.82–19:41.09 bit farther like two or three minutes

19:41.10–19:43.13 but we don't have to say that they could

19:43.14–19:45.35 have run faster that that's just my take

19:45.36–19:47.33 on it and this is what I think makes the

19:47.34–19:48.95 most sense to kids because we want those

19:48.96–19:51.11 last five minutes fast and we just I

19:51.12–19:53.09 think it's easy it's easier mentally for

19:53.10–19:55.31 them to be able to say yes I I could

19:55.32–19:56.93 have hung on for another two or three

19:56.94–19:58.67 minutes would have been really hard but

19:58.68–20:00.41 I could have done that so if you don't

20:00.42–20:02.33 want to do the circuit

20:02.34–20:05.15 um on this this hard day here on Friday

20:05.16–20:06.71 and want to do a progression run that's

20:06.72–20:08.27 great but man if you have a younger kid

20:08.28–20:10.49 who's never been out for the track team

20:10.50–20:12.17 um you can do that one final thing I

20:12.18–20:13.55 should have said this about circuits the

20:13.56–20:16.07 first time you know Common suffering

20:16.08–20:17.57 right don't let the kids watch this

20:17.58–20:19.07 video but let's be honest they're gonna

20:19.08–20:21.41 suffer in that circuit this is something

20:21.42–20:23.63 you can have seniors in high school and

20:23.64–20:25.67 freshmen in high school doing together

20:25.68–20:29.81 for 20 25 30 minutes and it's just a

20:29.82–20:31.85 great thing for your team to do to have

20:31.86–20:33.95 have you know freshmen sophomores

20:33.96–20:36.47 juniors seniors all doing the exact same

20:36.48–20:40.01 thing and on the 200s 250s 300s whatever

20:40.02–20:41.75 you need to do for the running in

20:41.76–20:43.67 between the exercises they can do that a

20:43.68–20:45.29 little bit faster

20:45.30–20:47.81 okay I'm just realizing I skipped over

20:47.82–20:50.69 something on this workout both in this

20:50.70–20:53.03 workout in week two and in week three

20:53.04–20:55.55 we're doing the pre-race warm-up so you

20:55.56–20:57.65 can check out that document

20:57.66–20:59.87 um and you just go to the link in the

20:59.88–21:02.15 description here and you do have to

21:02.16–21:03.83 share your email to get this document

21:03.84–21:05.63 that's if it's 13 Pages it's got

21:05.64–21:07.55 everything in there our pre-race warm-up

21:07.56–21:09.71 has a lot of Jeff's uh elements in it

21:09.72–21:11.93 and it has some strides and then we we

21:11.94–21:15.05 do that workout okay that's the recorded

21:15.06–21:16.19 part of this now we're going to hop into

21:16.20–21:19.33 questions

21:19.34–21:22.31 all right I hope you like that format I

21:22.32–21:24.29 really like it what I like about it is

21:24.30–21:26.21 that when I record it I mean there's

21:26.22–21:27.95 only one part I had to chop out I

21:27.96–21:29.45 actually had an error in the training

21:29.46–21:30.41 document

21:30.42–21:31.55 um and everybody who's part of the track

21:31.56–21:33.41 trading system it's been updated it was

21:33.42–21:35.93 it was correct on one line and it was a

21:35.94–21:37.73 little bit confusing on another but um

21:37.74–21:41.03 yeah I put that in the chat that that

21:41.04–21:43.25 first page of the document you know is

21:43.26–21:45.35 three weeks every day what are we doing

21:45.36–21:48.95 now let's look at that document and uh

21:48.96–21:51.65 go through it uh piece by piece just so

21:51.66–21:54.17 you can get a feel for what's in there

21:54.18–21:56.75 um so we just went over this oh and then

21:56.76–21:59.09 obviously uh you're gonna be able to ask

21:59.10–22:01.67 questions I don't have a lot more to say

22:01.68–22:03.11 um but I really want to take questions

22:03.12–22:05.57 here we've got to do a progression of

22:05.58–22:07.79 stride so that's two pages of this

22:07.80–22:09.65 document here and this is it's very

22:09.66–22:12.89 clearly laid out now the red progression

22:12.90–22:15.11 pre-run and post run this is what your

22:15.12–22:16.61 kids are going to do so if you're you

22:16.62–22:17.87 know I talked about Jeff's warm-up

22:17.88–22:20.51 here's everything and Jeff's warm-up and

22:20.52–22:23.69 when you download this PDF when you go

22:23.70–22:25.91 to that link you're gonna automatically

22:25.92–22:27.83 be sent

22:27.84–22:32.39 um this you you'll be sent a link to get

22:32.40–22:36.11 the video on your phone or on your

22:36.12–22:38.39 computer okay so if you're looking at

22:38.40–22:39.59 all this you're thinking I don't know

22:39.60–22:41.03 what you know I don't know it's side

22:41.04–22:42.29 shuffle and I don't know forward

22:42.30–22:44.99 backward swings and all that is it's it

22:45.00–22:46.31 it's all in there

22:46.32–22:48.35 um big five is very simple five push-ups

22:48.36–22:50.45 five body squats four push-ups four body

22:50.46–22:52.49 squats uh three two one that's very

22:52.50–22:54.47 simple and then same thing with these

22:54.48–22:56.21 here if you don't know what these

22:56.22–22:57.47 exercises are you're going to get a

22:57.48–22:59.39 video it's called Uh free training

22:59.40–23:01.85 videos and you'll get that now we do

23:01.86–23:03.77 easy days and hard days with the red

23:03.78–23:05.45 progression so that was our easy day the

23:05.46–23:07.07 hard day we're going to do some more

23:07.08–23:08.93 stuff but it's pretty easy we're just

23:08.94–23:11.09 adding the the lunge Matrix if you've

23:11.10–23:12.59 been following my work for a while you

23:12.60–23:14.15 know that the lunge Matrix used to be a

23:14.16–23:15.65 warm-up routine

23:15.66–23:18.59 excuse me now we're using it uh for Post

23:18.60–23:20.63 Run Red is pretty easy I should probably

23:20.64–23:23.21 zoom out to make this point here here

23:23.22–23:23.99 um

23:24.00–23:26.15 red is really easy if you have an

23:26.16–23:27.47 athlete coming from basketball or

23:27.48–23:29.39 swimming or you had an athlete you ran

23:29.40–23:32.15 with you in cross country and then

23:32.16–23:34.07 um didn't train over the winter a lot of

23:34.08–23:35.63 them are going to be hot be able to hop

23:35.64–23:38.33 into orange okay those red orange yellow

23:38.34–23:39.47 green

23:39.48–23:41.87 it gets really hard between orange and

23:41.88–23:43.85 yellow and there's some coaches here

23:43.86–23:45.95 that um are part of the track training

23:45.96–23:48.41 system and and they can tell you for an

23:48.42–23:49.97 athletic kid who played basketball in

23:49.98–23:51.65 the winter they might only need one week

23:51.66–23:53.39 of red and then they'll go into orange

23:53.40–23:55.79 but before we go from Orange to Yellow

23:55.80–23:57.71 they're gonna have to gain some strength

23:57.72–24:00.95 so anyway this is uh our orange routine

24:00.96–24:02.81 and there's just a little bit more in

24:02.82–24:04.43 here there's a different cool down on

24:04.44–24:06.47 the easy day and then the hard days got

24:06.48–24:07.91 quite a bit more we're doing a lower

24:07.92–24:09.89 body circuit again all these exercises

24:09.90–24:12.11 are in the videos we go into corex you

24:12.12–24:13.85 can find that for free on YouTube that's

24:13.86–24:16.25 in the videos too I mean everything when

24:16.26–24:18.71 you share your email you get this video

24:18.72–24:20.99 and you get this app that has everything

24:21.00–24:23.27 listed on these documents okay so that's

24:23.28–24:25.61 the post on one the circuits the

24:25.62–24:27.17 circuits these videos are free on

24:27.18–24:29.51 YouTube and you just click this QR code

24:29.52–24:31.61 to be taken to these videos I did for

24:31.62–24:34.49 running times the much beloved but now

24:34.50–24:36.83 defunct running times that's what it

24:36.84–24:39.83 says in my bio my uh significant other

24:39.84–24:41.63 loves that that it's phrased that way

24:41.64–24:42.77 and that's how I feel about it running

24:42.78–24:44.81 times was great okay we'll get off that

24:44.82–24:46.97 tangent in the first video we're going

24:46.98–24:49.07 to be doing these various exercises and

24:49.08–24:51.35 they're running 300 or 700 in your

24:51.36–24:53.39 document I said kids could run 200 or

24:53.40–24:56.75 250. it's it's keep the running minimal

24:56.76–24:59.51 to get in all this General strength and

24:59.52–25:01.37 remember on this circuit day they're

25:01.38–25:04.55 doing all these General strength um

25:04.56–25:07.01 routine or exercises so we're not doing

25:07.02–25:09.35 Post Run work okay so now you got the

25:09.36–25:11.09 circuits and then the final thing is

25:11.10–25:12.65 we've got a race day

25:12.66–25:14.15 um our pre-race day for track we're

25:14.16–25:15.95 actually not going to use that in um

25:15.96–25:18.35 what I gave you but we do need this

25:18.36–25:20.03 stuff down here we need the pre-race

25:20.04–25:22.43 warm-up so before that 800 meter workout

25:22.44–25:25.25 and before that 1600 meter workout we're

25:25.26–25:27.83 going to do Jeff's warm-up and this is I

25:27.84–25:29.57 this is a little bit off it says 10

25:29.58–25:31.07 minute run

25:31.08–25:32.63 um your kids aren't going to be doing

25:32.64–25:34.91 that but yeah I guess I screwed this up

25:34.92–25:37.37 this is the the pre-race warm-up and

25:37.38–25:39.89 when I go back there go up here I guess

25:39.90–25:41.39 you shouldn't be doing that warm-up I'm

25:41.40–25:43.55 gonna have to think about that huh

25:43.56–25:45.11 that's embarrassing that I made the

25:45.12–25:47.09 mistake we're talking right here where

25:47.10–25:49.73 it says pre-race warm-up we don't want a

25:49.74–25:52.73 10 minute run for these kids on this day

25:52.74–25:54.41 so basically what we're going to do is

25:54.42–25:56.27 do Jeff's warm-up they could do a couple

25:56.28–26:00.29 strides let's go back man this is

26:00.30–26:03.35 nothing like doing this on live live and

26:03.36–26:04.85 realizing you made a mistake so what

26:04.86–26:06.95 we'd want to do here is do just warm up

26:06.96–26:08.75 we can skip all this stuff we could

26:08.76–26:12.89 Spike up do 250 to 150 in and out and

26:12.90–26:14.81 maybe run a couple reps at race Pace

26:14.82–26:16.67 this is what kids are going to be doing

26:16.68–26:19.91 you know after week

26:19.92–26:21.41 um three and four what they're actually

26:21.42–26:25.01 going to be doing prior to races right

26:25.02–26:28.43 um but for uh most your kids they're

26:28.44–26:30.29 they're going to need to skip that so I

26:30.30–26:31.67 would just take that out the the

26:31.68–26:34.61 pre-race stuff all right um

26:34.62–26:37.13 and then um Brian oh and then here's the

26:37.14–26:38.69 deal some people are live on Twitter

26:38.70–26:40.43 some people are live on Facebook some

26:40.44–26:43.31 people are Live on YouTube and somebody

26:43.32–26:44.87 um this is a great question coming in

26:44.88–26:46.73 from Brian is there any way to get this

26:46.74–26:48.41 PDF from you yeah Brian you're gonna

26:48.42–26:50.41 have to have to go to YouTube coach

26:50.42–26:53.09 jjohnson.com and in the comments on

26:53.10–26:55.79 YouTube there's this link and you'll

26:55.80–26:58.07 have it there and it's also uh when you

26:58.08–26:59.93 check out the recording when we're done

26:59.94–27:02.09 here it'll be there as well

27:02.10–27:03.77 um and then or you can go to coachsea

27:03.78–27:06.05 johnson.com get on my email list hey

27:06.06–27:08.15 real quick you're learning about this

27:08.16–27:09.95 document the no prior training plan and

27:09.96–27:11.99 it's got that one page that we're going

27:12.00–27:15.35 over day by day but you also need all

27:15.36–27:17.21 the other documents that that go with it

27:17.22–27:20.39 and you need to get the warm-up right so

27:20.40–27:22.31 to get all that go to the link below

27:22.32–27:24.23 you're gonna share your email and all

27:24.24–27:26.57 this will get sent to you and the bottom

27:26.58–27:29.57 line is it's a 13-page document coaches

27:29.58–27:31.49 it's everything you need for the first

27:31.50–27:33.35 three weeks of practice this is going to

27:33.36–27:35.15 keep kids injury free and as we talked

27:35.16–27:36.95 about already in this video keeping kids

27:36.96–27:39.59 injury free leads to them running PRS

27:39.60–27:42.35 which leads to them having fun I just

27:42.36–27:44.09 want to reiterate why we're doing this

27:44.10–27:48.11 right what we want is not here right

27:48.12–27:50.15 what we want is for an athlete to have

27:50.16–27:52.31 run cross-country to have taken an easy

27:52.32–27:55.01 week and then gotten after it for you

27:55.02–27:57.59 know six eight ten twelve weeks over the

27:57.60–28:00.05 winter what we want is for them to have

28:00.06–28:01.55 done the progression of stride so that

28:01.56–28:03.89 right now today on February 23rd they

28:03.90–28:06.29 could run 100 meters at 400 meter PR

28:06.30–28:08.99 pace and just feel good looking good

28:09.00–28:11.15 feeling good right but that's not what

28:11.16–28:12.95 we have we have kids who either ran

28:12.96–28:14.15 across country and didn't do anything

28:14.16–28:16.25 over the winter kids who are coming out

28:16.26–28:18.05 having never done a sport right you

28:18.06–28:19.79 could have a kid coming in as a freshman

28:19.80–28:21.77 in high school has never done a sport or

28:21.78–28:23.87 we have an athlete and this applies to a

28:23.88–28:25.25 lot of athletes who are at smaller

28:25.26–28:26.93 schools you know they played basketball

28:26.94–28:29.87 we've got a lot of kids who have coaches

28:29.88–28:31.61 in the track training system where it's

28:31.62–28:33.35 basketball players coming into track and

28:33.36–28:35.63 it's swimmers coming into back if you're

28:35.64–28:38.15 in that situation ask

28:38.16–28:39.83 um ask some questions here because this

28:39.84–28:42.05 is really a good one to talk about but

28:42.06–28:44.39 even them you know they haven't done a

28:44.40–28:46.01 progression run they haven't done a long

28:46.02–28:47.63 run they haven't done a fart look run

28:47.64–28:49.91 and and for that basketball player well

28:49.92–28:52.49 if if we look at the swimmer they've got

28:52.50–28:54.89 the big aerobic engine right but they

28:54.90–28:57.59 haven't hit the ground at all right so

28:57.60–28:59.21 if we send them out on the long run

28:59.22–29:01.91 that's a recipe for injury right and we

29:01.92–29:03.29 don't want to do that the basketball

29:03.30–29:04.79 player has run up and down the court

29:04.80–29:06.29 they've moved in all three planes of

29:06.30–29:09.17 motion they've done some Plyometrics but

29:09.18–29:11.95 they haven't gone for a sustained effort

29:11.96–29:15.77 that's 15 20 25 minutes such as a

29:15.78–29:18.11 progression run okay so what I'm trying

29:18.12–29:19.67 to say is that if you're looking at this

29:19.68–29:21.17 you're like man Jay there just wasn't

29:21.18–29:23.57 enough running in there remember we need

29:23.58–29:25.67 to be really conservative in those three

29:25.68–29:27.71 weeks that I laid out to keep kids

29:27.72–29:30.53 injury free so that they can get to the

29:30.54–29:33.11 meat have fun racing and do that over

29:33.12–29:35.21 and over and over and have a great

29:35.22–29:37.37 season hey I hope you'll subscribe to my

29:37.38–29:38.93 channel to get more information like

29:38.94–29:40.49 this if you'd like this video that'd be

29:40.50–29:42.35 great but most importantly ask me a

29:42.36–29:43.97 question I'm going to respond to all the

29:43.98–29:46.13 good questions in the comments here two

29:46.14–29:48.47 videos for you this one here is on the

29:48.48–29:50.87 mental skills you need to run the 1600

29:50.88–29:53.09 meters well great video for both coaches

29:53.10–29:55.79 and athletes and this is corex corex is

29:55.80–29:57.65 a post run routine you'll want to do at

29:57.66–29:59.63 the end of your runs I look forward to

29:59.64–30:03.62 seeing you again in the next video