XC Training System Track Training System The Complete High School Runner Articles Login
About Contact

Coach Jay Johnson

Coach Jay Johnson Post Run App

A mobile-friendly training resource for finding the right post-run progression, following the exercise order, and jumping to the correct video reference.

Welcome to the Post-Run App

First, pick the free progression you are on. Then open Easy or Hard for today and follow the work in order.

Red Orange

Free public resource

Red and Orange Routines

These are the free public routines. The Red/Orange videos are public on YouTube, and this app keeps the choices, exercise order, and reference links in one place.

Red Easy
Easy daySAM Phase 1 Easy

Post-run: Big 5, then General Strength and Mobility. Pre-run work remains in the PDF/video companion.

Big 5

  1. 5 push-ups, followed by 5 body squats.
  2. 4 push-ups, followed by 4 body squats.
  3. Repeat 3/2, 2/2, 1/1.

General Strength and Mobility

  1. Prone Plank x 10 sec
  2. Side Plank x 10 sec
  3. Prone Plank x 10 sec
  4. Double Hip Bridge x 6
  5. Clams x 5
  6. Reverse Clams x 5
  7. Reverse Air Clams x 5
  8. Lateral Leg Raise x 6, toes in, neutral, and out
  9. Donkey Kicks x 8
  10. Donkey Whips x 8
  11. Fire Hydrants x 8
  12. Knee Circles Forward x 8
  13. Knee Circles Backward x 8
  14. Cat-Cow x 5 cycles
Red Hard
Hard dayLunge MatrixSAM Phase 1 Easy

Post-run: Lunge Matrix, then General Strength and Mobility.

Lunge Matrix

  1. Forward Lunge x 10, 5 each side
  2. Forward Lunge with Twist x 10, 5 each side
  3. Side Lunge x 10, 5 each side
  4. Back and to the Side Lunge x 10, 5 each side
  5. Backward Lunge x 10, 5 each side

Then SAM Phase 1 Easy

Use the Red Easy General Strength and Mobility order above.

Orange Easy
Easy dayLunge MatrixSAM Phase 2 Easy

Post-run: go right into Lunge Matrix, then multi-directional cool-down and SAM Phase 2 Easy.

Lunge Matrix

  1. Forward Lunge x 10, 5 each side
  2. Forward Lunge with Twist x 10, 5 each side
  3. Side Lunge x 10, 5 each side
  4. Back and to the Side Lunge x 10, 5 each side
  5. Backward Lunge x 10, 5 each side

Multi-Directional Cool-down

  1. 20 meters: backward jog, forward skip, backward skip, backward skip with twist, side jump jacks L/R, side slide L/R.
  2. 10 meters: forward single-leg hop L/R, backward single-leg hop L/R, forward double-leg hop, backward double-leg hop, crouched walk forward/backward.

SAM Phase 2 Easy

  1. Prone Plank x 20 sec
  2. Side Plank x 20 sec
  3. Supine Plank x 10 sec
  4. Single Leg Bridge x 6
  5. Clams x 8
  6. Reverse Clams x 8
  7. Reverse Air Clams x 8
  8. Lateral Leg Raise x 8, toes in, neutral, and out
  9. Donkey Kicks x 8
  10. Donkey Whips x 8
  11. Fire Hydrants x 8
  12. Knee Circles Forward x 8
  13. Knee Circles Backward x 8
  14. Lower Body Crawl x 10
  15. Iron Cross x 10
  16. Australian Crawl x 10
  17. Iron Cross x 10
  18. Groiners x 20
  19. Cat-Cow x 5 cycles
Orange Hard
Hard dayCore XSAM Phase 2 Hard

Go right into this work from the workout or long run. Move with little or no breaks between exercises.

Lower Body Circuit

  1. Wide Outs x 10
  2. Mountain Climbers - Singles In x 10
  3. Wave Lunge x 10
  4. Mountain Climbers - Singles Out x 10
  5. Front Lunge x 10, 5 each side
  6. Front Lunge with Twist x 10, 5 each side
  7. Side Lunge x 10, 5 each side
  8. Back and to the Side Lunge x 10, 5 each side
  9. Backward Lunge x 10, 5 each side

Core X, 30 seconds each, no breaks

  1. Running V-Sits
  2. Australian Crawl
  3. V-Sit Flutter Kicks
  4. Side Plank Leg Lift
  5. Supine Plank
  6. Side Plank Leg Lift, other side
  7. Superman
  8. Push-up to Side Plank
  9. V-Sit Scissor Kicks
  10. Rockies

Then SAM Phase 2 Hard

  1. Bird Dog x 5
  2. Clams x 8
  3. Reverse Clams x 8
  4. Reverse Air Clams x 8
  5. Lateral Leg Raise x 8, toes in, neutral, and out
  6. Donkey Kicks x 8
  7. Donkey Whips x 8
  8. Fire Hydrants x 8
  9. Knee Circles Forward x 8
  10. Knee Circles Backward x 8
  11. Iron Cross x 10
  12. Groiners x 20
  13. Iron Cross x 10
  14. Cat-Cow x 5 cycles

Alphabetical glossary

Exercise Library

Use this when an athlete asks, "What is this exercise?" GIF previews can be added here as the Red/Orange videos are cut into short clips.

Australian Crawl

Orange Easy and Core X. Open Core X.

Big 5

Red Easy post-run: push-ups and body squats descending 5/5 to 1/1.

Cat-Cow

Red Easy, Orange Easy, Orange Hard. Used as a reset near the end of SAM work.

Core X

Orange Hard: 30 seconds each, no breaks. Open video.

Jeff Boele Warm-Up

Use before Red and Orange when the PDF calls for Jeff Boele Warm-Up. Open video.

Lateral Leg Raise

Red Easy, Orange Easy, Orange Hard. Perform toes in, neutral, and out.

Lunge Matrix

Forward, twist, side, back-and-side, backward. Open video.

Mountain Climbers - Singles Out

Orange Hard. Pending exact Red/Orange video chapter after upload.

Push-up to Side Plank

Orange Hard Core X. Open Core X.

Supine Plank

Orange Easy and Orange Hard Core X. Open Core X.

Video library

Public Video Library

The Red/Orange videos are public on YouTube. Chapter blocks, transcripts, and final Kajabi app links are the next YouTube polish pass.

Jeff Boele Warm-Up video reference preview

Jeff Boele Warm-Up

Open video. Chaptered YouTube resource.

Once the Coach Jay Johnson Post Run App has a Kajabi URL, put that URL near the top of each YouTube description.

Resources

PDF and QR-Code Targets

Red/Orange PDFs

QR codes should point to this public Coach Jay Johnson Post Run App page, not directly to YouTube unless used as a fallback.

Coach Jay Johnson

Coach Jay Johnson Post Run App

A mobile-friendly training resource for finding the right post-run progression, following the exercise order, and jumping to the correct video reference.

Welcome to the Post-Run App

First, pick the free progression you are on. Then open Easy or Hard for today and follow the work in order.

Red Orange

Free public resource

Red and Orange Routines

These are the free public routines. The Red/Orange videos are public on YouTube, and this app keeps the choices, exercise order, and reference links in one place.

Red Easy
Easy daySAM Phase 1 Easy

Post-run: Big 5, then General Strength and Mobility. Pre-run work remains in the PDF/video companion.

Big 5

  1. 5 push-ups, followed by 5 body squats.
  2. 4 push-ups, followed by 4 body squats.
  3. Repeat 3/2, 2/2, 1/1.

General Strength and Mobility

  1. Prone Plank x 10 sec
  2. Side Plank x 10 sec
  3. Prone Plank x 10 sec
  4. Double Hip Bridge x 6
  5. Clams x 5
  6. Reverse Clams x 5
  7. Reverse Air Clams x 5
  8. Lateral Leg Raise x 6, toes in, neutral, and out
  9. Donkey Kicks x 8
  10. Donkey Whips x 8
  11. Fire Hydrants x 8
  12. Knee Circles Forward x 8
  13. Knee Circles Backward x 8
  14. Cat-Cow x 5 cycles
Red Hard
Hard dayLunge MatrixSAM Phase 1 Easy

Post-run: Lunge Matrix, then General Strength and Mobility.

Lunge Matrix

  1. Forward Lunge x 10, 5 each side
  2. Forward Lunge with Twist x 10, 5 each side
  3. Side Lunge x 10, 5 each side
  4. Back and to the Side Lunge x 10, 5 each side
  5. Backward Lunge x 10, 5 each side

Then SAM Phase 1 Easy

Use the Red Easy General Strength and Mobility order above.

Orange Easy
Easy dayLunge MatrixSAM Phase 2 Easy

Post-run: go right into Lunge Matrix, then multi-directional cool-down and SAM Phase 2 Easy.

Lunge Matrix

  1. Forward Lunge x 10, 5 each side
  2. Forward Lunge with Twist x 10, 5 each side
  3. Side Lunge x 10, 5 each side
  4. Back and to the Side Lunge x 10, 5 each side
  5. Backward Lunge x 10, 5 each side

Multi-Directional Cool-down

  1. 20 meters: backward jog, forward skip, backward skip, backward skip with twist, side jump jacks L/R, side slide L/R.
  2. 10 meters: forward single-leg hop L/R, backward single-leg hop L/R, forward double-leg hop, backward double-leg hop, crouched walk forward/backward.

SAM Phase 2 Easy

  1. Prone Plank x 20 sec
  2. Side Plank x 20 sec
  3. Supine Plank x 10 sec
  4. Single Leg Bridge x 6
  5. Clams x 8
  6. Reverse Clams x 8
  7. Reverse Air Clams x 8
  8. Lateral Leg Raise x 8, toes in, neutral, and out
  9. Donkey Kicks x 8
  10. Donkey Whips x 8
  11. Fire Hydrants x 8
  12. Knee Circles Forward x 8
  13. Knee Circles Backward x 8
  14. Lower Body Crawl x 10
  15. Iron Cross x 10
  16. Australian Crawl x 10
  17. Iron Cross x 10
  18. Groiners x 20
  19. Cat-Cow x 5 cycles
Orange Hard
Hard dayCore XSAM Phase 2 Hard

Go right into this work from the workout or long run. Move with little or no breaks between exercises.

Lower Body Circuit

  1. Wide Outs x 10
  2. Mountain Climbers - Singles In x 10
  3. Wave Lunge x 10
  4. Mountain Climbers - Singles Out x 10
  5. Front Lunge x 10, 5 each side
  6. Front Lunge with Twist x 10, 5 each side
  7. Side Lunge x 10, 5 each side
  8. Back and to the Side Lunge x 10, 5 each side
  9. Backward Lunge x 10, 5 each side

Core X, 30 seconds each, no breaks

  1. Running V-Sits
  2. Australian Crawl
  3. V-Sit Flutter Kicks
  4. Side Plank Leg Lift
  5. Supine Plank
  6. Side Plank Leg Lift, other side
  7. Superman
  8. Push-up to Side Plank
  9. V-Sit Scissor Kicks
  10. Rockies

Then SAM Phase 2 Hard

  1. Bird Dog x 5
  2. Clams x 8
  3. Reverse Clams x 8
  4. Reverse Air Clams x 8
  5. Lateral Leg Raise x 8, toes in, neutral, and out
  6. Donkey Kicks x 8
  7. Donkey Whips x 8
  8. Fire Hydrants x 8
  9. Knee Circles Forward x 8
  10. Knee Circles Backward x 8
  11. Iron Cross x 10
  12. Groiners x 20
  13. Iron Cross x 10
  14. Cat-Cow x 5 cycles

Alphabetical glossary

Exercise Library

Use this when an athlete asks, "What is this exercise?" GIF previews can be added here as the Red/Orange videos are cut into short clips.

Big 5

Red Easy post-run: push-ups and body squats descending 5/5 to 1/1.

Cat-Cow

Red Easy, Orange Easy, Orange Hard. Used as a reset near the end of SAM work.

Core X

Orange Hard: 30 seconds each, no breaks. Open video.

Jeff Boele Warm-Up

Use before Red and Orange when the PDF calls for Jeff Boele Warm-Up. Open video.

Lateral Leg Raise

Red Easy, Orange Easy, Orange Hard. Perform toes in, neutral, and out.

Lunge Matrix

Forward, twist, side, back-and-side, backward. Open video.

Mountain Climbers - Singles Out

Orange Hard. Pending exact Red/Orange video chapter after upload.

Supine Plank

Orange Easy and Orange Hard Core X. Open Core X.

Video library

Public Video Library

The Red/Orange videos are public on YouTube. Chapter blocks, transcripts, and final Kajabi app links are the next YouTube polish pass.

Jeff Boele Warm-Up video reference preview

Jeff Boele Warm-Up

Open video. Chaptered YouTube resource.

Once the Coach Jay Johnson Post Run App has a Kajabi URL, put that URL near the top of each YouTube description.

Resources

PDF and QR-Code Targets

Red/Orange PDFs

QR codes should point to this public Coach Jay Johnson Post Run App page, not directly to YouTube unless used as a fallback.