1. Coach Jim Schools

2. Head Cross Country Coach Wyalusing Valley High School Since 1990 Head Track and Field Coach Wyalusing Valley High School Since 2008 Assistant Coach for the 18 years before that

3. Broken down into two parts Training Mid Distance runners General Strength Training for Mid Distance Runners

4. “Everyone know the ingredients, but few know the recipe.” Arthur Lydiard

5. Practices should be Constructive Productive Progressive Flexible In moderation

6. What is the Main Ingredient in Mid Distance Running Aerobic? Anaerobic? CNS? The answer may surprise you…

8. Ingredients for Aerobic Development Easy Mileage Repeat 400s Repeat Miles Long Runs Tempo Runs Fartlek Runs Repeat 1000s

9. Ingredients for Aerobic Development Long Runs Tempo Runs Fartlek Runs

10. Since races are not run in a single energy system, multiple energy systems should be employed during a workout. In the words of Jack Daniels, “Mixed” workouts Sample workouts 3 x 1 mile @ Threshold + 6-8 x200s at Race pace 2 miles @ T + 4x200 @ R + 3x800 @ I 6x200 @ R + 2x1000 @ I + 2 x 1 mile @ T (Tues prior to conference)

11. Typical Week – Early Season Sunday – Long run (On their own) Monday – Easy Run Tuesday – 3 -4 x 1 mile (Step down) Wednesday – Medium Run Thursday – Fartlek Run Friday – Easy Run Saturday – Interval (Sets of 400s) or Rest

12. Typical Week – Mid Season Sunday – Long Run (On their own) Monday – Easy Run w/Striders Tuesday – Dual Meet Wednesday – Medium Run Thursday – 3-4 x 1 mile or 6-8 x 1000s (Threshold Pace) Friday – Easy Run w/Striders Saturday – Invitational or Mix Workout

13. Typical Week – Late Season Sunday – Long Run (On their own) Monday – Easy Run w/Striders Tuesday – 4x5x200 with declining rest (60/45/30/15) Wednesday – 3 x 1 mile at Threshold + 6-8 x 200 Thursday – Easy Run w/Striders Friday – Easy Run w/Striders Saturday – Championship Meet

14. Rest = Adaptation = Improvement = Success = Fun

16. Before we answer the question why should distance runners work on general strength we should answer the question why we don’t.

17. Time Equipment Not important Lack of knowledge I don’t like using the weight room.

18. Time General strength workouts can be incorporated into warm and warm down teams. Circuits can be accomplished efficiently and effectively in 6 to 10 minutes.

19. Equipment The routines that I am going to show you use minimal amount of equipment. Most of them involve using your body and maybe a med ball.

20. Not important The main focus of general strength routine is to strengthen your supportive muscles. This has two effects: First, if you have strong supportive muscles means that you will have a quicker recovery time and be more injury resistant. Second, it will increase your speed, by increasing your running efficiency.

21. Lack of Knowledge The question is not just what to do, but in what order to circuits. The general rule of thumb is smaller muscles to bigger muscles…simple to complicated. I will show you some simple circuits that are already set up in the correct order. However, even doing a circuit in the wrong order is better than not doing anything

22. I don’t like using the weight room If your weight is like the one at Wyalusing, the football players dominate the weight room. These routines are done without using the weight room. They can be done at the track, park, home, or where ever you are.

23. Warm Up Routine Lunge Matrix Circuit Routines Circuit 6 6 min Abs Tyler Spencer Planks Pedestal Med Ball Med Ball 200s Flannagan Big 7

24. Cool Down Myrtl Hurdle Mobility

25. Five Exercises…A little over 2 minutes to complete Exercises Front Lunge Front Lunge w/twist Side Lunge Side/Back Lunge Back Lunge

26. Circuit Routines Circuit 6 6 min Abs Tyler Spencer Planks Pedestal Med Ball Med Ball 200s Flannagan

27. Myrtl Hurdle Mobility

28. http://inside.nike.com/blogs/nikerunning_training- en_US/2009/06/23/coach-jays-general-strength- videos http://inside.nike.com/blogs/nikerunning_training- en_US/2009/06/23/coach-jays-general-strength- videos www.coachjayjohnson.com www.wyalusingrams.com/track