13 week training schedule
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13 Week Training Schedule
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will be posted atcoachjayjohnson.com
13 Week Training Schedule
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13 Week Training Schedule
Aerobicworkouts
Aerobic w/Lactate
Anaerobicworkouts
Speed Development
Races
13 Week Training ScheduleWeeks one through six
Aerobicworkouts
Aerobic w/Lactate
Anaerobicworkouts RacesSpeed
Development
13 Week Training ScheduleWeeks seven through ten
Aerobicworkouts
Aerobic w/Lactate
Anaerobicworkouts RacesSpeed
Development
13 Week Training ScheduleWeeks eleven through thirteen
Aerobicworkouts
Aerobic w/Lactate
Anaerobicworkouts RacesSpeed
Development
What does practice look like?
What does practice look like?
Before they start running:
What does practice look like?
•Active Isolated Stretch (rope stretching)
Before they start running:
What does practice look like?
•Active Isolated Stretch (rope stretching)
•Lunge Matrix Warm-up (LM)
Before they start running:
What does practice look like?
•Active Isolated Stretch (rope stretching)
•Lunge Matrix Warm-up (LM)
•Lateral Lunge Warm-up (LL)
Before they start running:
What does practice look like?
•Active Isolated Stretch (rope stretching)
•Lunge Matrix Warm-up (LM)
•Lateral Lunge Warm-up (LL)
•Leg swings from Myrtl
Before they start running:
What does practice look like?
What does practice look like?
Then they go out for 15-20 min...
What does practice look like?
•Skipping forwards (arm circles, then arms across)
Then they go out for 15-20 min...
What does practice look like?
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)
Then they go out for 15-20 min...
What does practice look like?
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)
•Lateral Shuffle
Then they go out for 15-20 min...
What does practice look like?
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)
•Lateral Shuffle
•GS: Single leg squats, wide outs, speed skaters
Then they go out for 15-20 min...
What does practice look like?
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)
•Lateral Shuffle
•GS: Single leg squats, wide outs, speed skaters
•Backwards running
Then they go out for 15-20 min...
What does practice look like?
•Skipping forwards (arm circles, then arms across)
•Skipping backwards (arm circles, then arms across)
•Lateral Shuffle
•GS: Single leg squats, wide outs, speed skaters
•Backwards running
•A-skip and B-Skip
Then they go out for 15-20 min...
What does practice look like?
What does practice look like?
The run their strides
What does practice look like?
The run their strides
Then some barefoot running?
What does practice look like?
•Then some General Strength and Mobility (GSM)
The run their strides
Then some barefoot running?
What does practice look like?
•Then some General Strength and Mobility (GSM)
•How much? Depends on the day
The run their strides
Then some barefoot running?
What does practice look like?
•Then some General Strength and Mobility (GSM)
•How much? Depends on the day
•Girls can handle a lot of this type of work
The run their strides
Then some barefoot running?
What does practice look like?
•Then some General Strength and Mobility (GSM)
•How much? Depends on the day
•Girls can handle a lot of this type of work
•Most days, be critical of technique, if needed
The run their strides
Then some barefoot running?
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