This Simple Phrase Will Help Your Kids PR
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Published April 30, 2025
Over the next few weeks, I'll keep the emails short because it's a crazy time of year. I'll give you one actionable idea that you can use with your athletes. Concise and useful.
Sounds good?
Think about what you’ve asked your athletes to do to run PRs this week since they started training months ago.
Things like...
- A new warm-up
- New post-run work
- Workouts you didn’t do last spring that you knew could lead to PRs ...
800m Training: Pre-race Day
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đź“Ś 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
- Â 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...
PRing Indoors and Outdoors
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đź“Ś KEY TAKEAWAYS
- Keep two hard aerobic workouts per week (long runs, fartleks, progression runs, aerobic repeats) during indoor season for as long as possible — April and May PRs are built on winter aerobic work.
- Do chassis strengthening (post-run strength and mobility work) 5–6 days per week, 15–25 minutes per session — this work is “must-do,” not “nice-to-do.”
- Chase speed from day one using the Progression of Strides — start at 5k pace and ...
The Keys to Injury-free Running
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đź“Ś KEY TAKEAWAYS
- Post-run strength and mobility work is essential, but it won’t make up for poor training design — intelligent programming is the foundation of injury prevention.
- An injury-free system requires five elements: a thoughtful progression of volume, intensity, and strides, a progression of workouts that teaches running by feel, and a weekly rhythm of easy and hard days.
- Coaches using a comprehensive system consistently report zero ...
