Jay Johnson currently serves as the Middle Distance Coach for the University of Colorado, his alma mater, where he has coached for more than five years. In addition to his coaching responsibilities, Coach Jay directs the Boulder Running Camp, one of the premier high school running camps in the country, and develops training materials for athletes and coaches of all ages and levels. Each week, Jay will be answering the best training questions we receive from you! If you have a question you want answered, email CoachJay@nike.com

Hey Jay!
I want to run both the 800m and the 1500m in track. Problem is at my school they divide the groups 400m and 800m, and then 1500 and 3K. The 800m runners have slightly different workouts than the 400m’s, but their basic week runs look like this:
M: 20×200m in one minute intervals, between 800m and 1500m race pace
Tu: 40 minutes LSD
W: 2×400m @ 800m pace, 2×200m @ 400m pace
Th: 40 minutes LSD
F: 20-30 minutes LSD (depends on if the meet is important)
S: Race or Rest
We also do a lot of weight training on top of that.
The 1500m group run on a Lydiard system, so very high mileage. I am a 6′3″ 180+ lbs athlete (7-8% body fat), and as a result lots of mileage doesn’t treat me very nicely. My 800m coach has kinda told me that I can run on my own outside of practice if I want to. What do you suggest?  I am not sure I would have a high enough mileage base to run the 1500m with the current training. Just as a point of reference my PB’s are 51.63 (400m) 1:57.21 (800m), 4:19.98 (1500m), and 17:21 (XC on 35 mpw).
Thanks for any help you can lend!
John

John -

I always hesitate to answer questions from HS athletes since I firmly believe that an athlete has to have complete faith in their training to race well.  However, your situation is a little different since your 800m coach has suggested that you run on your own outside of practice.  The irony is that many good HS athletes have simply run 3-5 times a week on their own and then attending their HS practice; it’s probably the most common way that HS runners have become regional studs.

So, the question, especially with cross country season looming, is what to do for that supplemental running?  I would start with a weekly long run and I would, to borrow a line from Pema Chodron’s book title, “Start where you are.”  If the longest run you’ve done is 4 miles then do that this week and try to do 4.5-5 the next week.  Also, you should oscillate between increasing the mileage of the long run and increasing the intensity as the long term goal is to run a long run and run the last 30-40% of it at threshold pace.  The other workout you can do is simple fartlek running (Swedish term meaning “speed-play”), oscillating between a pace slightly faster than your normal training pace and then running your XC race pace.  You could do 2 minutes of each pace or you could start with just 1 min at XC pace with 3 min at your “normal-plus” pace.  You can probably only do this workout for 20-25 minutes, but you can warm-up and cool-down before the fartlek to get one long, continuous run.  Finally, this type of running WILL NOT compromise your 400m and 800m PRs and will only enhance your ability to run those races faster next spring.

Good luck John.

Hey Coach Jay,
I’m currently serving in the U.S. Army. My question is, I’m coming off a reinjured ankle that I’ve had a problem with since 2004. I want to know how I can shave 2-3 minutes off my run time. I dont run with my brace because of the limited range of motion and because it irritates a little. On the other hand without my brace I’m scared to reinjure it. Do you think its a mind game? I’ve tried the tredmell everyday but it doesnt seem to work. Thanks for taking the time out of ur busy schedule to read my email. By the sorry go Horns!!!
Christian

Christian -

Good question.  First, running with an ankle brace is definitely not something that is mental or a mind game; running with a limited range of motion is not natural and to feel it or think about it every step is completely normal and to be expected.  However, I would keep running with it to prevent further injury, yet I would see a Physical Therapist for some rehab instructions and exercises.  They’ve see lots of blown out ankles and they will be able to help you with your proprioception and strength.

In regards to shaving 2-3 minutes off your 2-mile run, there are some things you can do to get 10-15 seconds now.  First, be anal about pace and calculate your current PR (personal record) PER LAP; if you run 14:06 minutes then that is 7:00 a mile and 1:45 a lap.  DON’T go out faster than 1:45 on that first lap (you can look at your watch at the 200m mark, which is a half lap - it should be 52-53 seconds) and if you can keep those first 6 laps at pace you will likely be able to accelerate the last two laps.  Second, run up tall and don’t lean forward when you get tiered; your foot strike will be be under your hips if you can stay up tall and it’s a more efficient way to run.  Finally, one workout you can do is to identify the pace per lap of your goal pace.  Go out and run that pace for one lap (400m) then jog 200m EASY and repeat until you run 8 laps at your goal pace.  This workout is great because you’ll run close to 3 miles and you’ll be running continuously.  Do this 1-2 times a week one month out from the test; two weeks out from the test you should be able to do the workout with a 100m jog between the 400’s.  That’s a tough workout, yet you’ll learn that you can continue to maintain your goal pace even if you feel like crap.

I hope this helps Christian and make sure you find a PT or a MD that can help you with your ankle rehab

Jay

*Coach Jay’s advice is provided as general training information. Use at your own risk. Always consult with your own heath care provider for questions relating to your specific training and nutrition.