![Jay Johnson](/img/default-banner.jpg)
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Jay Johnson
United States
Registrace 26. 01. 2007
I’ve coached high school, collegiate, and professional runners for more than two decades, including three USATF champions in cross country, indoor track, and road racing. I studied kinesiology and applied physiology at the University of Colorado, where I was a member of the varsity cross country team featured in Chris Lear's cult-classic Running with the Buffaloes. I earned my M.S. in Kinesiology and Applied Physiology from CU in 2000. I ran modest PRs of 3:49.5/1,500m, 8:20/3,000m, 14:20/5,000m and 30:15/10,000m.
I’ve written two books. Consistency Is Key: 15 Ways to Unlock Your Potential as a High School Runner was published in June 2020 and has sold over 10,000 copies. Simple Marathon Training: The Right Training for Busy Adults with Hectic Lives has helped hundreds of runners toe the starting line injury-free and ready to PR.
I coach high school runners in the winter and summer, and I work with marathoners too. Check out www.CoachJayJohnson.com/coaching for more information.
I’ve written two books. Consistency Is Key: 15 Ways to Unlock Your Potential as a High School Runner was published in June 2020 and has sold over 10,000 copies. Simple Marathon Training: The Right Training for Busy Adults with Hectic Lives has helped hundreds of runners toe the starting line injury-free and ready to PR.
I coach high school runners in the winter and summer, and I work with marathoners too. Check out www.CoachJayJohnson.com/coaching for more information.
Foot Strengthening Exercises for Runners - Jeff Boelé's Barefoot Cool-down Routine
To get the full barefoot routine you can...
1. Visit Jeff's site - www.elevatedperformance.run
2. Check out Coach Jay Johnson's XC Training System and Track Training System
www.coachjayjohnson.com/xc-training-system
www.coachjayjohnson.com/track-training-system
~~~~~~~~~~~~~~~~~~
Here are the exercises in the Barefoot #1 routine. This can be done on track / grass / sand x 10 meters
1. Forward walk
2. Backward walk
3. Toes in walk
4. Toes out walk
5. Outside of foot walk
6. Inside of foot walk
7. Toe walk
8. Heel walk
~~~~~~~~~~~~~~~~~~
/ COURSES //
XC Training System (XCTS): www.coachjayjohnson.com/xc-training-system
Track Training System (TTS): www.coachjayjohnson.com/track-training-system
FREE - XC Training Essentials (XCTE): www.coachjayjohnson.com/offers/hnF4nFYD/checkout
// Cross Country //
All The XC Resources: www.coachjayjohnson.com/cross-country-resources
Training Plan - www.coachjayjohnson.com/blog/a-comprehensive-cross-country-training-plan
Workouts - www.coachjayjohnson.com/blog/cross-country-workouts
Strides - www.coachjayjohnson.com/blog/strides-cross-country
Middle School Training - www.coachjayjohnson.com/blog/middle-school-cross-country
// Track //
12 Tips for Track - www.coachjayjohnson.com/blog/pr-track-12-tips
Sub 2:00 and 2:20 - www.coachjayjohnson.com/blog/800m-training-sub2-sub220
800m Pre-Race Day - www.coachjayjohnson.com/blog/800m-training-pre-race-day
1600m Tip - www.coachjayjohnson.com/blog/1600m-Training-500m
// BOOKS //
Consistency Is Key: 15 Ways to Unlock Your Potential as a High School Runner: bit.ly/Consistency_Is_Key
Simple Marathon Training: The Right Training for Busy Adults with Hectic Lives: bit.ly/Simple-Marathon-Traini...
// CoachJayJohnson.com //
Website: www.coachjayjohnson.com
Articles: www.coachjayjohnson.com/blog
Links to FREE Downloads and Videos: linktr.ee/coachjayjohnson
// SOCIAL //
Twitter: coachjayjohnson
Instagram: coachjayjohnson
TikTok: www.tiktok.com/@coachjayjohnson
LinkedIn: www.linkedin.com/in/jay-johns...
//FREE DOWNLOADS//
Sleep Chapter from Consistency Is Key: bit.ly/CIK_excerpts_sleep
10 Keys to Faster Running: bit.ly/10_Keys_Faster_Running
Progression of Strides: bit.ly/Strides_Progression_V2
1. Visit Jeff's site - www.elevatedperformance.run
2. Check out Coach Jay Johnson's XC Training System and Track Training System
www.coachjayjohnson.com/xc-training-system
www.coachjayjohnson.com/track-training-system
~~~~~~~~~~~~~~~~~~
Here are the exercises in the Barefoot #1 routine. This can be done on track / grass / sand x 10 meters
1. Forward walk
2. Backward walk
3. Toes in walk
4. Toes out walk
5. Outside of foot walk
6. Inside of foot walk
7. Toe walk
8. Heel walk
~~~~~~~~~~~~~~~~~~
/ COURSES //
XC Training System (XCTS): www.coachjayjohnson.com/xc-training-system
Track Training System (TTS): www.coachjayjohnson.com/track-training-system
FREE - XC Training Essentials (XCTE): www.coachjayjohnson.com/offers/hnF4nFYD/checkout
// Cross Country //
All The XC Resources: www.coachjayjohnson.com/cross-country-resources
Training Plan - www.coachjayjohnson.com/blog/a-comprehensive-cross-country-training-plan
Workouts - www.coachjayjohnson.com/blog/cross-country-workouts
Strides - www.coachjayjohnson.com/blog/strides-cross-country
Middle School Training - www.coachjayjohnson.com/blog/middle-school-cross-country
// Track //
12 Tips for Track - www.coachjayjohnson.com/blog/pr-track-12-tips
Sub 2:00 and 2:20 - www.coachjayjohnson.com/blog/800m-training-sub2-sub220
800m Pre-Race Day - www.coachjayjohnson.com/blog/800m-training-pre-race-day
1600m Tip - www.coachjayjohnson.com/blog/1600m-Training-500m
// BOOKS //
Consistency Is Key: 15 Ways to Unlock Your Potential as a High School Runner: bit.ly/Consistency_Is_Key
Simple Marathon Training: The Right Training for Busy Adults with Hectic Lives: bit.ly/Simple-Marathon-Traini...
// CoachJayJohnson.com //
Website: www.coachjayjohnson.com
Articles: www.coachjayjohnson.com/blog
Links to FREE Downloads and Videos: linktr.ee/coachjayjohnson
// SOCIAL //
Twitter: coachjayjohnson
Instagram: coachjayjohnson
TikTok: www.tiktok.com/@coachjayjohnson
LinkedIn: www.linkedin.com/in/jay-johns...
//FREE DOWNLOADS//
Sleep Chapter from Consistency Is Key: bit.ly/CIK_excerpts_sleep
10 Keys to Faster Running: bit.ly/10_Keys_Faster_Running
Progression of Strides: bit.ly/Strides_Progression_V2
zhlédnutí: 2 657
Video
Middle School Cross Country Training Plan: 12-Week Plan: Warm-ups, Workouts, and Strength Routines
zhlédnutí 13KPřed rokem
Get the PDFs in the FREE XC Training Essentials course: www.coachjayjohnson.com/offers/hnF4nFYD/checkout Make sure to read this article: www.coachjayjohnson.com/blog/middle-school-cross-country // COURSES // XC Training System (XCTS): www.coachjayjohnson.com/xc-training-system Track Training System (TTS): www.coachjayjohnson.com/track-training-system FREE - XC Training Essentials (XCTE): www.co...
The Best Dynamic Warm Up for Runners: Including A-Skip, B-Skip, Leg Swings, and Thorasic Mobility
zhlédnutí 43KPřed rokem
Jeff Boelé is a coach Coach to professional runners, as well as youth, high school, and adult runners. You can find him at www.elevatedperformance.run Jay Johnson helps high school coaches and athletes at www.coachjayjohnson.com // COURSES // XC Training System (XCTS): www.coachjayjohnson.com/xc-training-system Track Training System (TTS): www.coachjayjohnson.com/track-training-system FREE - XC...
21-Day Training Plan for High School Runners - It Keeps High School Runners Injury-Free
zhlédnutí 3,1KPřed rokem
Get the plan here - www.coachjayjohnson.com/no-prior-training-plan-optin This document is part of the Track Training System - www.coachjayjohnson.com/track-training-system // COURSES // XC Training System (XCTS): www.coachjayjohnson.com/xc-tr... Track Training System (TTS): www.coachjayjohnson.com/track... Mental Skills for High School Runners: www.coachjayjohnson.com/menta... // BOOKS // Consi...
Mental Skills for Runners - 1600m and Mile - Racing to your fitness level
zhlédnutí 6KPřed rokem
More mental skills videos at www.coachjayjohnson.com/mental_skills_HS // COURSES // XC Training System (XCTS): www.coachjayjohnson.com/xc-tr... Track Training System (TTS): www.coachjayjohnson.com/track... Mental Skills for High School Runners: www.coachjayjohnson.com/menta... // Time Stamps // 00:00.00 Start 00:02:00 Why the 1600 is great 00:06:55 John O'Malley - Self-awareness 00:10:24 Kelly ...
4 Elements You Need in Every Running Workout
zhlédnutí 3,8KPřed 2 lety
4 Elements You Need in Every Running Workout
Here’s How You PR - Focus on Competing and the PRs will come.
zhlédnutí 736Před 2 lety
Here’s How You PR - Focus on Competing and the PRs will come.
How to balance building aerobic fitness vs. building turnover and speed.
zhlédnutí 1,2KPřed 2 lety
How to balance building aerobic fitness vs. building turnover and speed.
How slow should your recovery be in your fartlek?
zhlédnutí 662Před 2 lety
How slow should your recovery be in your fartlek?
Are hills speed development or “chassis building” work or both?
zhlédnutí 707Před 2 lety
Are hills speed development or “chassis building” work or both?
Here’s how you structure a Fartlek Workout
zhlédnutí 1,1KPřed 2 lety
Here’s how you structure a Fartlek Workout
Strides during a long run? Yes! Here's why.
zhlédnutí 1,4KPřed 2 lety
Strides during a long run? Yes! Here's why.
Weekly mileage How much should you progress through the year
zhlédnutí 1,1KPřed 2 lety
Weekly mileage How much should you progress through the year
Coaches: Three tips for the championship season
zhlédnutí 685Před 2 lety
Coaches: Three tips for the championship season
Sleep for High School Athletes: What Parents Need to Know
zhlédnutí 1,5KPřed 2 lety
Sleep for High School Athletes: What Parents Need to Know
Mike Smith - 800m Training - "Speed is a skill."
zhlédnutí 6KPřed 3 lety
Mike Smith - 800m Training - "Speed is a skill."
John O'Malley - Burnout - Boulder Running Clinics
zhlédnutí 1,6KPřed 3 lety
John O'Malley - Burnout - Boulder Running Clinics
Kim O'Malley - Burnout - Boulder Running Clinics
zhlédnutí 651Před 3 lety
Kim O'Malley - Burnout - Boulder Running Clinics
Jonathan Dalby - Burnout - Boulder Running Clinics
zhlédnutí 675Před 3 lety
Jonathan Dalby - Burnout - Boulder Running Clinics
Jessie Magoto - Burnout - Boulder Running Clinics Winter Webinar Series
zhlédnutí 437Před 3 lety
Jessie Magoto - Burnout - Boulder Running Clinics Winter Webinar Series
John O'Malley - Sprinting does not lead to a too early peak
zhlédnutí 6KPřed 4 lety
John O'Malley - Sprinting does not lead to a too early peak
John O'Malley - Training Load and "Speed Creates Endurance"
zhlédnutí 7KPřed 4 lety
John O'Malley - Training Load and "Speed Creates Endurance"
Neural Session for Runners with Jeff Boelé: Warm-Up, Dribbles, Sprinting, etc. (see description)
zhlédnutí 13KPřed 4 lety
Neural Session for Runners with Jeff Boelé: Warm-Up, Dribbles, Sprinting, etc. (see description)
Speed Reserve for Distance Runners: Jeff Boelé describes the concept and emphasizes it's importance.
zhlédnutí 7KPřed 4 lety
Speed Reserve for Distance Runners: Jeff Boelé describes the concept and emphasizes it's importance.
Wickets: Why should distance runners use wickets? To learn to put force into the ground.
zhlédnutí 14KPřed 4 lety
Wickets: Why should distance runners use wickets? To learn to put force into the ground.
Paul Vandersteen - Cross Country Training
zhlédnutí 5KPřed 4 lety
Paul Vandersteen - Cross Country Training
Dave Frank - Leaning From Other Coaches
zhlédnutí 1,1KPřed 4 lety
Dave Frank - Leaning From Other Coaches
I've taken over XC for the 3rd year now. I have a completely meditative/form stability approach to my training. I discipline on warm ups and cool downs the first couple weeks so that they can do it independently at home after races and off days. Agility and core strength is my main focus to enforce conditioning. As much as they WANT to run from the beginning, I tell them it is MY responsibility to make sure they are PREPARED to handle the body stress of running over a mile non-stop. I emphasize finesse, instead of full aggression for this sport. Races ARE competitive, but training is discipline and consistency.
How long of a rest between each set of strides? Is it a stride for 20 seconds, return to easy pace, and then back to stride for 20 seconds, etc….
They Jay Johnson upload schedule. This is super similar to something I have personally done for like 8 years and it has worked really well.
I couldn't agree more - this is a simple way to prevent lower leg and foot injuries. And on a hot day, on cool-ish grass, it feels great!
Thanks, I finished my second run of the build like 30 minutes ago and I was just debating whether or not I should do strides, I’ll definitely do them tomorrow now
Thank you so much for putting in the time for this! I just found this video and already subscribed!
Me watching this at 12:00am 💀 I’m to nervous to sleep 😭
Very useful 👌
Glad you think so, Patrick!
Do the runners also do this warm up on race day? I assume they start about 45 minutes before their race
That assumption is spot on. A warm-up, pershaps some easy running, and then strides. It could be a bit closer than 45 minutes to the race. The coach and athlete just need to be on the same page. Here's a related article on what an 800m runner can do pre-race - that'll give you an idea of what an athlete should do for the pre-race warm-up. www.coachjayjohnson.com/blog/800m-training-pre-race-day
Hi Jeff. I usually do dynamic warm ups proir to doing track drills. Your thoughts please? Thx, Allen.
Great cues and drills, thank you.
Glad you like them, Allen!
do you think you could like put it in a list for me
That’s what’s so great about sports especially xc and track, there is a lot of failures.
Please explain "diagonals"?
Hi Coach Jay, I enjoyed this video. I’m trying to get as much information for my daughter who’s 9. But my boys are also 7 and 8. I was wondering how I should apply this to kids of this age, but mainly 8-10 year olds. Many thanks.
Hi there! I am not getting the pdf or any email for that matter. Is this still being offered?
Also, are you having all runners doing this the first 21 days? Or specific distance runners?
Here you go Jennifer - simply share your email and you'll get the PDF! www.coachjayjohnson.com/no-prior-training-plan-optin
Jay Johnson spitting facts and only facts 🗣️🗣️🗣️
😀
Thank You Coach J
Any time!
Txs
You're welcome! 😀
Coach Jay absolutely nails this topic! The pushback from the "other" youth running coaches might be pretty aggressive because I know some coaches who have 9 and 10 year olds running up to 30-40 minutes at a time and also running 1KM repeats and over-under intervals. This same group is also running 200M intervals with the same kids. It is insane! Jay's description of speed work/speed development is spot on, and his conservative approach with regard to long term development is a great perspective. Great work Jay!
Thanks, Gordon! I really appreciate you taking the time to chime in. I've got a 12 yr old and 15 yr old who both enjoy the sport. I think about the type of athletes they can be in in their 20s and possibly 30s. This isn't to say they can't be good in HS, but we need to set kids up to run faster at 17 than at 12, an faster at 22 than at 17. Let's go!
To quote one of greatest philosophers of all time, "Absotudely" (Tigger!). @@coachjayjohnson
Thank you.
Would you do these exercises on race day?
Yes!
Hi Coach Johnson - not sure if this is the best way to reach you but I'm struggling to get our head coach of track & field to buy into increasing mileage for our mid-distance and distance runners. More so I feel the Sophomores, Juniors, and Seniors should start getting in longer runs. Right now they are at 20-25 miles per week and they are not improving. The head coach is against long runs and feels they are unnecessary. He's also a sprinting and hurdles expert so I need advice of how I can convince him that in order for our 800, 1600, and 3200 boys and girls to be competitive, they need that corner stone long run and some tempo work. Thanks!
Very helpful. Thanks!
You're welcome! 😀
I’ve been using this for years! Love it.
Alright!
This is really key. This also helps train the brain for a race effort when the stress on your body is that much more intense.
It's crucial to get dialed in for the big workouts. What an opportunity to practice being mentally engaged during a race.
Thanks Coach!!
You're so welcome!
Coach Jay Johnson, did you create big 5?
Excellent guidelines for the rest period, thanks for sharing your knowledge. Alberto Lopez from Guatemala
Glad it was helpful!
Love the book
Thank you!
Thank you so much! Very informative
Glad you enjoyed it!
Hey Jay....I think one reason kids (and coaches) may like xc better is because there are usually less kids on the team and it feels more like a family type of atmosphere. Throw sprinter, shot putters, etc. into the mix and it doesn't seem as close. I enjoy coaching both, but its harder to keep track of everyone in track and take an interest in every event.
I love this.
Hey Jay. Great content. I just took a XC job and the AD hired another coach to run the program as a partnership. Maybe the term bothers me. What are you thoughts?
what about your coach lead you some training unfit you,for example over training,too much lactic acid with less strength and flexibility training etc.
I did a Fartlek at 5k pace for 45 seconds in the middle of long run. Was that smart?
They are really helpful!Hope to training and study in the us inthe future!
Thank you for explaining the form so concisely! We do drills with my team but I often wonder if my focus or form is off and therefore I’m not sure if my drills are helping me!
Haha found a familiar face in the comments, I always go back to this video for race warmups
@@bryliang Bahahhaha Hi Bryan!!!!!! It’s me 🤗 this really is great, eh?!?
Get the plan here - www.coachjayjohnson.com/no-prior-training-plan-optin This document is part of the Track Training System - www.coachjayjohnson.com/track-training-system
Get the PDFs in the FREE XC Training Essentials course: www.coachjayjohnson.com/offers/hnF4nFYD/checkout Make sure to read this article: www.coachjayjohnson.com/blog/middle-school-cross-country
Thank you for the video, will add those exercises tomorrow !
You're welcome! Jeff's amazing! We'll post links to his new website later this summer.
I totally agree. One of my former teammates got too worried about pr’s and got in his own head so he stopped competing and trying to race. So then he ran even slower
What books or people do you recommend I look into if I want to learn more about this stuff? Or do you just learn things as you go along?
Do you also progress in volume as well?
Bodyweight is Better Then Equipment's
Yes,i call them "walk ons",this requires alot of time and specific training. I just strenghten them mentally,physically,nutritionally and base on what their strenghts and weaknesses are.
This is awesome, thank you!!
You're so welcome!