📌 KEY TAKEAWAYS

• 30 seconds at 5K goal pace rhythm + 90 seconds easy running (don't look at GPS)
• Four benefits: Aerobic stimulus, faster than other aerobic workouts, quick recovery, kids love it
•  Mistake to avoid: Don't use 48-72 hours before an important meet
• Use 48 hours AFTER a meet (Saturday after a Thursday meet)
• Athletes must finish saying "I could have done 3 more sets"
• Total workout example: 50 min (7 easy, 8 with strides, 30 ...

📌 KEY TAKEAWAYS

• The 800m is a positive split race — the best performances at every level come from running the first lap faster than the second, with a 2–3 second differential being ideal.
• Break the race into three segments: run the first 200m aggressively, stay relaxed from 200m to 500m, then “compete” in the final 300m.
• Practice running race pace — just like coaches in other sports have athletes practice game situations at game speed, your...

📌 KEY TAKEAWAYS

• After the state meet, athletes need several easy days to recharge emotionally — they’re physically fit but mentally drained from weeks of high-stakes racing.
• Don’t jump straight into race pace workouts. Use challenging aerobic workouts (progression runs, fartleks) in the first week back to advance fitness without adding emotional stress.
• The post-season should be fun — don’t schedule hard workouts until the athlete is genuine...

📌 KEY TAKEAWAYS

• The "third lap problem": Most athletes' third lap is much slower than the other three
• Solution: Make a move with 500m to go using "Fast, Faster, Fastest"

    - 200m fast (from 1100m mark)

    - 200m faster (backstretch + curve)

    - 100m fastest (final 100m MUST be the fastest of the race)

• Practice "switching gears" with 300m and 600m repeats in workouts

The 1600m is a fantastic event for high school runners bec...

📌 KEY TAKEAWAYS

• When an athlete has only 3–4 weeks left in their track season, the long run should no longer be a key workout — replace it with progression runs.
• A 20-minute progression run (10 minutes steady, 5 minutes faster, 5 minutes fast but controlled) gives a great aerobic stimulus without the fatigue of a long run.
• Athletes should feel like they could have kept going for 5–10 more minutes at the final pace — the run is fast but contr...

📌 KEY TAKEAWAYS

• Three goals: Neuromuscularly ready, mentally ready, no carry-over fatigue
• Start with Jeff Boelé's dynamic warm-up (13 min, all three planes of motion)
• 5-10 min easy run → skipping/sprint drills → spike up
•  Key workout: 3 x 150m In-n-Outs (50m build, 50m fast at 92-96%, 50m run out)
• Then 2 x 200m at race pace: First from standing start, second with 20m run-in
• Cues: "Up tall" and "fast and relaxed" — never give more tha...

📌 KEY TAKEAWAYS

• Touch mile pace year-round — even a single 200m at dream-mile pace once a week helps the body acclimate to the demands of 1600m racing over time.
• The 1600m is about rhythm and cadence — athletes need to learn to run their goal pace efficiently while minimizing effort, starting as early as summer training.
• Use speed zones (alternating float and sprint segments within 120m reps) to teach athletes how to change gears mid-race an...

📌 KEY TAKEAWAYS

• The 800m demands a completely different mentality than the 5k — it’s only 12% of the duration, requiring athletes to embrace intensity from the gun rather than “wading in.”
• A positive split (first lap 2–3 seconds faster than the second) is optimal for the 800m — don’t overcorrect by going out slower, because positioning and free energy early in the race matter.
• Early-season 800m splits will show a larger gap between laps; the...