XCTS 2022 Phase 1 14-Week Calendar

Long Run Challenging Aerobic Workout Race Pace Workout Easy with Progression of Strides

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Things to Keep in Mind
1 Easy Run and Workout: 2/3 Easy Run and Easy Run and Long Run: Easy Run and Off. No brisk walk or Learn the WU. Get comfortable doing strides.
Strides. Easy Fartlek. Hard Strides. Easy post- Strides. Easy Strides with 20 Strides. Easy post- mobility work. Get into the habit of doing post-run work.
post-run. post-run. run. post-run. min to go. Hard run. Don't worry if the workout or long run go
post-run. poorly.

2 Easy Run and Workout: Easy Run and Easy Run and Long Run: Easy Run and Off. No brisk walk or Dial in the WU. A second week to comfortable
Strides. Easy Progression Strides. Easy post- Strides. Easy Strides with 20 Strides. Easy post- mobility work. doing strides and doing post-run work. Like
post-run. Run. Hard post- run. post-run. min to go. Hard run. last week, don't worry if the workout or long
run. post-run. run go poorly.

3 Easy Run and Workout: 3/2 Easy Run and Easy Run and Long Run: Easy Run and Off. Possible brisk Last week to dial in the WU. Workout is 3/2
Strides. Easy Fartlek. Hard Strides. Easy post- Strides. Easy Strides with 20 Strides. Easy post- walk OR EMW or fartlek and that's more challenging than 2/3 -
post-run. post-run. (Note run. post-run. min to go. Hard run. STW, but not both. if it goes poorly don't worry. The long run
- 3/2, not 2/3) post-run. Limit walk to 30 min should go well this week. Sunday acronyms:
and limit EMW or EMW (Extra Mobility Work) or STW (Soft-
STW to 10 min. tissue Work).

4 Easy Run and Workout: Easy Run and Easy Run and Long Run: Easy Run and Off. Possible brisk This is a key week. WU should be dialed in,
Progression of Progression Strides. Easy post- Progression of Strides with 20 Strides. Easy post- walk OR EMW or they should be accustomed to doing strides,
Strides. Easy Run. Hard post- run. Strides. Easy min to go. Hard run. SMW, but not both. and they should be able to go right into the
post-run. run. post-run. post-run. post-run work after both easy days and hard
days. The workout should be a "B" or higher
and the long run should be solid. On Monday
and Thursday, they do the Progression of
Strides, not simply strides based on duration.

5 Easy Run and Workout: Easy Run and Easy Run and Long Run: Easy Run and Off. Possible brisk All the elements in our summer training are
Progression of Aerobic Strides. Easy post- Progression of Strides with 20 Strides. Easy post- walk and/or EMW or now in place. What is changing from here on
Strides. Easy Repeats. Hard run. Strides. Easy min to go. Hard run. SMW. Serious out is the duration of all runs and workouts,
post-run. post-run. post-run. post-run. atheltes can consider as well as the intensity of post-run work. For
both at this point in most climates the weather will get
the summer. warmer/hotter from here on out - watch the
Principles videos on cardiac drift and
extending the aerobic stimulus in the heat to
make sure you're making the right calls on
these days regarding weather.

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XCTS 2022 Training Plan: LR-60 6-D Orange 14-Week

Week Day Pre-Run Workout Post-Run

1 1 Monday Jeff WU 33-minute run with 4 x 20 sec strides 15-minute mark of the run. Red Easy
2 Tuesday Jeff WU Fartlek: 7 min easy, 8 min with 4 x 20 sec strides, 25 min of 2 min at 5k effort, followed by 3 minutes steady, 5 min cool. Total workout is 45 min. Red Hard
3 Wednesday Jeff WU 29-minute run with 4 x 20 sec strides 15-minute mark of the run. Red Easy
4 Thursday Jeff WU 33-minute run with 4 x 20 sec strides 15-minute mark of the run. Red Easy
5 Friday Jeff WU Long Run - 60 minutes. At the 40-minute mark do 4 x 25 seconds at 5k effort, with as much recovery as needed. Red Hard
6 Saturday Jeff WU 29-minute run with 4 x 20 sec strides 15-minute mark of the run. Red Easy
7 Sunday Off

2 8 Monday Jeff WU 34-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
Progression Run: 7 min easy, 8 min with 4 x 20 sec strides. 25 min progresion: 10 min steady, 5 min a touch faster, 5 min a touch faster, 5 min fast
9 Tuesday Jeff WU but controlled - a pace you could run for 3-5 more min if you had to. This will be challenging! 5 min easy. Total workout is 45 min. Orange Hard
10 Wednesday Jeff WU 30-minute run with 4 x 20 sec strides 15-minute mark of the run Orange Easy
11 Thursday Jeff WU 34-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
12 Friday Jeff WU Long Run - 65 minutes. At the 45-minute mark do 4 x 25 seconds at 5k effort, with as much recovery as needed. Orange Hard
13 Saturday Jeff WU 30-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
14 Sunday Off

3 15 Monday Jeff WU 36-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
16 Tuesday Jeff WU Fartlek: 7 min easy, 8 min with 4 x 20 sec strides, 30 min of 3 min at 5k effort, followed by 2 minutes steady, 5 min cool. Total workout is 50 min. Orange Hard
17 Wednesday Jeff WU 32-minute run with 4 x 20 sec strides 15-minute mark of the run. Orange Easy
18 Thursday Jeff WU 36-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
19 Friday Jeff WU Long Run - 65 minutes. At the 45-minute mark do 5 x 25 seconds at 5k effort, with as much recovery as needed. Orange Hard
20 Saturday Jeff WU 32-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
21 Sunday Off (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)

4 22 Monday Jeff WU 37-minute run with appropriate stride progression as part of the run. Orange or Yellow Easy
Progression Run: 7 min easy, 8 min with 4 x 20 sec strides. 25 min progresion: 10 min steady, 5 min a touch faster, 5 min a touch faster, 5 min fast
23 Tuesday Jeff WU but controlled - a pace you could run for 3-5 more min if you had to. This will be challenging! 5 min easy. Total workout is 45 min. Orange or Yellow Hard
24 Wednesday Jeff WU 33-minute run with 4 x 20 sec strides 20-minute mark of the run Orange or Yellow Easy
25 Thursday Jeff WU 37-minute run with appropriate stride progression as part of the run. Orange or Yellow Easy
26 Friday Jeff WU Long Run - 67 minutes. At the 45-minute mark do 5 x 25 seconds at 5k effort, with as much recovery as needed. Orange or Yellow Hard
27 Saturday Jeff WU 33-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange or Yellow Easy
28 Sunday Off (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)

5 29 Monday Jeff WU 39-minute run with appropriate stride progression as part of the run. Yellow Easy
Aerobic Repeats: 7 min easy, 8 min with 4 x 20 sec strides. 4 min at 5k effort, then 3 min easy (or steady). That's one set. Repeat three more times
30 Tuesday Jeff WU for a total of four 4-min segments (and three 3-min easy recoveries). 5 min cool. Total workout is 45 min. Yellow Hard
31 Wednesday Jeff WU 34-minute run with 4 x 20 sec strides 20-minute mark of the run Yellow Easy
32 Thursday Jeff WU 39-minute run with appropriate stride progression as part of the run. Yellow Easy
33 Friday Jeff WU Long Run - 70 minutes. At the 50-minute mark do 5 x 25 seconds at 5k effort, with as much recovery as needed. Yellow Hard
34 Saturday Jeff WU 34-minute run with 4 x 20 sec strides 20-minute mark of the run. Yellow Easy
35 Sunday Off (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)

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XCTS 2022 Training Plan: Mon-Thu LR-60 6-D Orange 14-Week

Week Day Pre-Run Workout Post-Run

1 1 Monday Jeff WU Fartlek: 7 min easy, 8 min with 4 x 20 sec strides, 25 min of 2 min at 5k effort, followed by 3 minutes steady, 5 min cool. Total workout is 45 Red
min. Hard
2 Tuesday Jeff WU 29-minute run with 4 x 20 sec strides 15-minute mark of the run. Red Easy
3 Wednesday Jeff WU 33-minute run with 4 x 20 sec strides 15-minute mark of the run. Red Easy
4 Thursday Jeff WU Long Run - 60 minutes. At the 40-minute mark do 4 x 25 seconds at 5k effort, with as much recovery as needed. Red Hard
5 Friday Jeff WU 29-minute run with 4 x 20 sec strides 15-minute mark of the run. Red Easy
6 Saturday Jeff WU 33-minute run with 4 x 20 sec strides 15-minute mark of the run. Red Easy
7 Sunday Off

2 8 Monday Jeff WU Progression Run: 7 min easy, 8 min with 4 x 20 sec strides. 25 min progresion: 10 min steady, 5 min a touch faster, 5 min a touch faster, Orange Hard
5 min fast but controlled - a pace you could run for 3-5 more min if you had to. This will be challenging! 5 min easy. Total workout is 45
min.
9 Tuesday Jeff WU 30-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
10 Wednesday Jeff WU 34-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
11 Thursday Jeff WU Long Run - 65 minutes. At the 45-minute mark do 4 x 25 seconds at 5k effort, with as much recovery as needed. Orange Hard
12 Friday Jeff WU 30-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
13 Saturday Jeff WU 34-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
14 Sunday Off

3 15 Monday Jeff WU Fartlek: 7 min easy, 8 min with 4 x 20 sec strides, 30 min of 3 min at 5k effort, followed by 2 minutes steady, 5 min cool. Total workout is 50 Orange
min. Hard
16 Tuesday Jeff WU 32-minute run with 4 x 20 sec strides 15-minute mark of the run. Orange Easy
17 Wednesday Jeff WU 36-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
18 Thursday Jeff WU Long Run - 65 minutes. At the 45-minute mark do 5 x 25 seconds at 5k effort, with as much recovery as needed. Orange Hard
19 Friday Jeff WU 32-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
20 Saturday Jeff WU 36-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange Easy
21 Sunday Off (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)

4 22 Monday Jeff WU Progression Run: 7 min easy, 8 min with 4 x 20 sec strides. 25 min progresion: 10 min steady, 5 min a touch faster, 5 min a touch faster, Orange or Yellow Hard
5 min fast but controlled - a pace you could run for 3-5 more min if you had to. This will be challenging! 5 min easy. Total workout is 45
min.
23 Tuesday Jeff WU 33-minute run with 4 x 20 sec strides 20-minute mark of the run Orange or Yellow Easy
24 Wednesday Jeff WU 37-minute run with appropriate stride progression as part of the run. Orange or Yellow Easy
25 Thursday Jeff WU Long Run - 67 minutes. At the 45-minute mark do 5 x 25 seconds at 5k effort, with as much recovery as needed. Orange or Yellow Hard
26 Friday Jeff WU 33-minute run with 4 x 20 sec strides 20-minute mark of the run. Orange or Yellow Easy
27 Saturday Jeff WU 37-minute run with appropriate stride progression as part of the run. Orange or Yellow Easy
28 Sunday Off (or 10 min of mobility or 10 min of soft tissue work or 20-30 min brisk walk)

5 29 Monday Jeff WU Aerobic Repeats: 7 min easy, 8 min with 4 x 20 sec strides. 4 min at 5k effort, then 3 min easy (or steady). That's one set. Repeat three Yellow Hard
more times for a total of four 4-min segments (and three 3-min easy recoveries). 5 min cool. Total workout is 45 min.
30 Tuesday Jeff WU 34-minute run with 4 x 20 sec strides 20-minute mark of the run Yellow Easy
31 Wednesday Jeff WU 39-minute run with appropriate stride progression as part of the run. Yellow Easy
32 Thursday Jeff WU Long Run - 70 minutes. At the 50-minute mark do 5 x 25 seconds at 5k effort, with as much recovery as needed. Yellow Hard

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XC Training Essentials - 2023 No Prior Training 5-Week Plan (XC Training System is 24 weeks)

Week Day Pre-Run Workout Post-Run

1 1 Monday Jeff WU 5 min run, then 4 x 100m strides on the turf with 60 seconds recovery. The 100m strides can be 20 sec strides if at a trail or park. Red Easy
2 Tuesday Jeff WU Circuit for 20 min total (not 20 min of running, 20 min total) Barefoot 1
3 Wednesday Jeff WU Note: they could take today off...5 min run, then 6 x 100m strides on the turf with 60 seconds recovery Red Easy
4 Thursday Jeff WU 10 min run, then 4 x 100m strides on the turf with 60 seconds recovery Red Easy
5 Friday Jeff WU 15 min run: 7 min easy, 8 min with 4 x 20 sec strides, then go immediately into post-run work Red Hard
6 Saturday Jeff WU Off
7 Sunday Off

2 8 Monday Jeff WU 7 min run, then 6 x 100m strides on the turf with 60 seconds recovery Red Easy
9 Tuesday Jeff WU Circuit for 25 min total (not 25 min of running, 25 min total) Barefoot 1
10 Wednesday Jeff WU Note: they could take today off...7 min run, then 6 x 100m strides on the turf with 60 seconds recovery Red Easy
11 Thursday Jeff WU 12 min run, then 6 x 100m strides on the turf with 60 seconds recovery Red Easy
12 Friday Jeff WU 17 min run: 7 min easy, 10 min with 4 x 20 sec strides, then go immediately into post-run work Red Hard
13 Saturday Jeff WU Possible brisk walk of 20 minutes, but a day off is more realistic, and that's fine.
14 Sunday Off

3 15 Monday Jeff WU 10 min run, then 6 x 100m strides on the turf with 60 seconds recovery Red or Orange Easy
16 Tuesday Jeff WU 5 min easy, then 12 min of running where they get in 4 x 25 second strides that are "fun-fast", then right into post-run work Red or Orange Hard
17 Wednesday Jeff WU 5 min run, then 6 x 100m strides on the turf with 60 seconds recovery. Red or Orange Easy
18 Thursday Jeff WU 12 min run, then 6 x 100m strides on the turf with 60 seconds recovery Red or Orange Easy
19 Friday Jeff WU This should be a solid workout, the hardest of the summer so far: Circuit for 30 min total (not 30 min of running, 30 min total) Barefoot 1 and soft tissue work
20 Saturday Jeff WU They need to do a brisk walk or swim a bit in the pool today - they'll recover quicker from Friday
21 Sunday Off

4 22 Monday Jeff WU Note: easy days are still easy as we have their two longest runs of the year this week. 10 min run then progression of strides Orange Easy
23 Tuesday Jeff WU Fartlek: 5 min easy, 12 min of 1 min on, 2 min steady, then 3 min cool, for a total of a 20 minute run. Go immediately into the postrun work. Orange Hard
24 Wednesday Jeff WU 10 min run, then 6 x 100m strides on the turf with 60 seconds recovery. Orange Easy
25 Thursday Jeff WU 10 min run then progression of strides Orange Easy
26 Friday Jeff WU 22 min long run: 7 minutes easy, then 15 min with 4 x 25 sec strides at 5k effort, then right into post-run work. Orange Hard
27 Saturday Jeff WU Brisk walk of 10-20 min or mobility work
28 Sunday Off

5 29 Monday Jeff WU NOTE: Bigger week of training. Don't progress to this day unless they are 100 percent healthy. 15 min run with appropriate stride Orange Easy
progression.
30 Tuesday Jeff WU Progression Run: 5 min easy, then 15 min progression run - 5 min steady, 5 min a bit faster, 5 min a bit faster, then 3 min easy. Total run is Orange Hard
23 minutes
31 Wednesday Jeff WU 15 min run with no strides - easy day Red Easy
32 Thursday Jeff WU 15 min run with appropriate stride progression. Orange Easy
33 Friday Jeff WU 25 min long run: 10 minutes easy, then 14 min with 4 x 25 sec strides at 5k effort, then right into post-run work. Orange Hard
34 Saturday Jeff WU Brisk walk of 10-20 min or mobility work
35 Sunday Off

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 Progression of Strides
What are strides? Let me quickly share a por6on of the ‘Rev the Engine Most Days’ sec6on of
Consistency Is Key.
From page 53...
A stride is simply a quick, short sprint — anywhere from 70m to 150m — that’s faster than your
race pace and much faster than your training paces. The principle of revving the engine most
days applies to runners specializing in mulFple distances: high school cross country runners need
to incorporate strides that are faster than 5,000m pace throughout the year. So, too, do 800m
runners, who need to run significantly faster than race pace to reach their full potenFal in their
chosen event. And no maKer an athlete’s preferred distance, he or she needs to go fast whether
in season or not.
The following progression is for athletes training in the summer, prior to the cross-country
season. This progression also applies to athletes training in November and December as they
get ready for track, though they may be able to progress faster at that 6me of year.
The assump6on is that you’ll do this assignment at least two days a week, and as many as five
days a week.
You may not need to start at the beginning of this progression, so long as you’ve been doing the
volume of strides listed AND been doing them 2-3 days a week. You’ll want to do at least one
week of strides at a given assignment before you move to the next one. You’ll see that a lot of
the strides are based on effort, so you don’t need to 6me them, nor should you 6me them.
Later in the progression it’ll be helpful to 6me them. Also, you should be using date pace for the
track distance assignments – the pace you could race today. That said, it never hurts to get
closer to next track season’s goal pace once you’re in the last two phases of this progression.

www.CoachJayJohnson.com @coachjayjohnson
 Progression of Strides
A. 4 x 20 seconds at 5k effort.
B. 5 x 20 seconds at 5k effort.
C. 5 x 20 seconds star6ng at 5k effort and squeezing down the pace to 3,200m effort.
D. 5 x 20 seconds star6ng at 5k effort and squeezing down the pace to 1,600m effort. I
recommend 5k, 5k, 3,200, 3,200, 1,600 for the five repe66ons, but simply run by feel
and don’t 6me these.
E. 6 x 20 seconds at 3,200m effort down to 1,600m effort.
F. 6 x 20 seconds — 2 at 3,200m, 2 at 1,600m, 2 at a slower 800m effort.
G. 3 x 25 seconds — 5k/3,200m/1,600 effort, then 3 x 20 seconds at a slower 800m effort.
You can take as much recovery 6me as needed to be able to run with good posture and
good rhythm on the 800m effort strides. Note: This is a great day to start transi6oning
into spikes – you can run the first three in trainers, change into spikes, then run the last
three in spikes.
H. 3 x 25 seconds at 1,600m effort, then 3 x 20 seconds at a solid 800m effort. Again, this is
a great opportunity to change shoes between the two sets of strides.
Note: Boys who can run well under 2:00 in the 800m can do 15-17 second strides rather than 20
second strides, as this will be roughly 100-115m. Conversely, a coach might want this athlete to
get a bit more volume with this progression so the 1:58 runner geRng in roughly 135m for each
20 second stride.
The one problem I see athletes get into with strides is that when they feel less than 100 percent,
they s6ll push through the assignment. If acer two strides you feel horrible, yet the assignment
is for six —and you need to speed up, too! — you’re beeer off just running 1-2 more at the
same pace and calling it a day. This won’t happen very ocen, but a handful of 6mes each season
it’s going to make sense to shut things down early, and, as my college coach would say, “live to
fight another day.” Another way to think about it is that you’re fit and healthy and it would be a
mistake to “push through” when you feel horrible. If you’ve read this far into the document,
you’re serious about being beeer, so mo6va6on isn’t the issue, but rather the issue is being
smart about your training and having the humility to call it a day a couple 6mes a year when
you're feeling horrible.
Remember, you need to ‘Rev the Engine Most Days’ all year long!

www.CoachJayJohnson.com @coachjayjohnson
 Free Red Progression - Pre-Run and Post-Run
Red Progression - Easy Day
Post-Run
Pre-Run
Big 5
Jeff Boelé Warm-Up (Jeff Boelé video)
1. 5 push-ups, followed by 5 body squats
1. Low skips with arms swinging forward
2. Low skips with arms swinging back 2. 4 push-ups, followed by 4 body squats.
3. Low skips with arms crossing Repeat 3/2, 2/2, 1/1.
4. Skip with a twist (360º)
5. Backward walk with a reach
6. Backward skip General Strength and Mobility (YouTube video
7. Butt kicks - see SAM Phase 1 Easy for most of this)
8. Side shuffling - down and back
9. Side shuffle w/jumping jack - down and back 1. Prone Plank x 10 sec
10. Carioca - down and back 2. Side Plank x 10 sec
11. Quick skip - single leg left
3. Prone Plank x 10 sec
12. Quick skip - single leg right
13. Quick skip - alternating leg 4. Double Hip Bridge x 6
5. Clams x 5
Move to fence 6. Reverse Clams x 5
7. Reverse Air Clams x 5
1. Forward-backward x 10 8. Lateral Leg Raise x 6 (toes in, neutral, and out)
2. Side to side x 10
9. Donkey Kicks x 8
3. Hurdle trail leg forward x 10
4. Hurdle trail leg backward x 10 10. Donkey Whips x 8
5. Eagles x 10 11. Fire Hydrants x 8
6. Side bends x 10 12. Knee Circles Forward x 8
13. Knee Circles Backward x 8
Move to ground 14. Cat-Cow x 5 cycles

1. Cat-cow (camel-old horse) x 5 cycles

2. Cat-cobra x 5 cycles
3. Reach through and reach up x 8 each side Now hydrate and fuel!
4. Fire Hydrant x 8 each side
5. Donkey kick x 8 each side
6. Low whips x 8 each side

Go to track/parking lot/field for Sprint Mechanics

Sprint Mechanics

1. A-march
2. A-skip
3. B-march
4. B-skip
5. Dribbles (walk back)
6. Dribbles a second time (walk back)
(Note: if you can’t do the dribbles, you can
practice by walking them.)

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 Free Red Progression - Pre-Run and Post-Run

Red Progression - Hard Day

Pre-Run
Jeff Boelé Warm-Up (Jeff Boelé video)

Post-Run
Lunge Matrix (YouTube video)

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 (5each side)
5. Backward Lunge x 10 (5 each side)

General Strength and Mobility (YouTube video

- see SAM Phase 1 Easy for most of this)

Barefoot #1 Routine (Jeff Boelé video)

This can be done on grass/turf/sand. Don’t do it on
the track at this time. Today, go 6-8 meters on all of
these.

Great Day!
Now hydrate and fuel!

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 Free Orange Progression - Pre-Run and Post-Run
Orange Progression
Easy Day - Pre-Run
Jeff Boelé Warm-Up (Jeff Boelé video) Jeff Boelé Multi-Directional Cool-down
1. Low skips with arms swinging forward Do these for 20 meters
2. Low skips with arms swinging back 1. Backward jog
3. Low skips with arms crossing 2. Forward skip
4. Skip with a twist (360º) 3. Backward skip
5. Backward walk with a reach 4. Backward skip with twist
6. Backward skip 5. Side jump jacks - L/R
7. Butt kicks 6. Side slide - L/R
8. Side shuffling - down and back
9. Side shuffle w/jumping jack - down and back Do these for 10 meters
10. Carioca - down and back 1. Forward single leg hop - L/R
11. Quick skip - single leg left 2. Backward single leg hop - L/R
12. Quick skip - single leg right 3. Forward double leg hop
13. Quick skip - alternating leg 4. Backward double leg hop
5. Crouched Walk - forward/backward
Move to fence
1. Forward-backward x 10 General Strength and Mobility (YouTube video
2. Side to side x 10 - see SAM Phase 2 Easy for most of this)
3. Hurdle trail leg forward x 10 1. Prone Plank x 20 sec
4. Hurdle trail leg backward x 10 2. Side Plank x 20 sec
5. Eagles x 10 3. Supine Plank x 10 sec
6. Side bends x 10 4. Single Leg Bridge x 6
5. Clams x 8
Move to ground
1. Cat-cow (camel-old horse) x 5 cycles 6. Reverse Clams x 8
2. Cat-cobra x 5 cycles 7. Reverse Air Clams x 8
3. Reach through and reach up x 8 each side 8. Lateral Leg Raise x 8 (toes in, neutral, and out)
4. Fire Hydrant x 8 each side 9. Donkey Kicks x 8
5. Donkey kick x 8 each side 10. Donkey Whips x 8
6. Low whips x 8 each side
11. Fire Hydrants x 8
Go to track/parking lot/field for Sprint Mechanics 12. Knee Circles Forward x 8
1. A-march 13. Knee Circles Backward x 8
2. A-skip 14. Lower Body Crawl x 10
3. B-march 15. Iron Cross x 10
4. B-skip 16. Australian Crawl x 10
5. Dribbles (walk back)
17. Iron Cross x 10
6. Dribbles a second time (walk back)
18. Groiners x 20
19. Cat-Cow x 5 cycles
Post-Run - go right into this
Lunge Matrix (YouTube video) Now hydrate and fuel!
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)

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 Free Orange Progression - Pre-Run and Post-Run
Hard Day - Pre-Run General Strength and Mobility (YouTube video
- see SAM Phase 2 Hard, the middle part of
the video to the end of the video for most of
Jeff Boelé Warm-Up (Jeff Boelé video) this)

1. Bird Dog x 5
Post-Run 2. Clams x 8
3. Reverse Clams x 8
4. Reverse Air Clams x 8
NOTE: Go right into this work form the 5. Lateral Leg Raise x 8 (toes in, neutral, and
workout or long run! out)
6. Donkey Kicks x 8
Lower body circuit - go through this with little 7. Donkey Whips x 8
or no breaks between the exercises 8. Fire Hydrants x 8
9. Knee Circles Forward x 8
1. Wide Outs x 10 10. Knee Circles Backward x 8
2. Mountain Climbers - Singles In x 10 11. Iron Cross x 10
3. Wave Lunge x 10 12. Groiners x 20
4. Mountain Climbers - Singles Out x 10 13. Iron Cross x 10
5. Front Lunge x 10 (5 each side) 14. Cat-Cow x 5 cycles
6. Front Lunge with twist x 10 (5 each side)
7. Side (lateral) Lunge x 10 (5 each side)
8. Back and to the side Lunge x 10 (5 each side) Barefoot #1 Routine (Jeff Boelé video)
9. Backwards Lunge x 10 (5 each side)
Barefoot #3 Routine x 0.5 (Jeff Boelé video)
Now go immediately into Core X - 30
seconds for each exercises, 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

Now you can get a bit of water and

take a 60-90 second break.

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 Circuits - Running Times Videos
These circuits can be used in a variety of ways, but are primarily used when you want a
low volume of running but a longer aerobic stimulus. I’ve used with this professional
runners at the start of the season, replacing a hard 50-60 minute run with a hard 50
minute circuit. They covered roughly 30-35 percent of the distance on the track that they
would have during the run, yet it was as challenging. You get both the metabolic
stimulus and you get a musculoskeletal benefit - it’s both “engine building” and “chassis
strengthening.”

The following videos show this workout being done at a track, but you can do it
anywhere. And while the distances prescribed are 300m or 700m, those are used
because this is done on a track - you could use any distance over 200m. All of this said,
I think 300m runs are ideal for both high school athletes and adults/college athletes.

First, scan the QR code and watch both the Rationale video and the Intro to Circuits
video. NOTE: The videos are in the correct order, but misnamed. The first video is “Intro
to Circuits (part 2 of 3)” and the second video is also titled “Intro to Circuits (part 2 of 3)”
yet the order in the YouTube playlist is correct.

First Video
1. Lateral Lunge: 10m down, 10m back
2. Body Squats x 10
3. Lateral Leg Lift: 8 x toe in, 8 x toe neutral, 8 x toe out (both sides)
4. Groaners x 10

Run 300m or 700m

1. Front Lunge x 10
2. Wide Outs x 10
3. Prone Pedestal x 30 seconds
4. Supine Pedestal x 30 seconds

Run 300m or 700m

(Cont. on next page)

Copyright 2021 - CJJ Media, LLC www.CoachJayJohnson.com

 Circuits - Running Times Videos
First Video
1. Backwards Lunge x 10 reps (5 per leg and ideally feet on a line)
2. Back and to the Side Lunge x 10
3. Prone Pedestal Leg Raise x 5 on each leg (10 total)
4. Supine Pedestal Leg Raise x 5 on each leg (10 total)

Run 300m or 700m

1. Burpies x 10 (don’t jump)

2. Push-ups x 5
3. Iron Cross x 10
4. NOTE: no scorpions, but rather Groiners x 10

Second video
1. Lateral Shuffle x 20m down, 20m back
2. Body squats x 20 reps (ideally 1 per second)
3. Lateral Pedestal x 30 seconds
4. Lateral Pedestal (the other side) x 30 seconds

Run 300m or 700m

1. Front Lunge x 20 reps (10 each leg)

2. Russian Hamstrings x 20 each leg
3. Prone Pedestal x 30 seconds
4. Supine Pedestal x 30 seconds

Run 300m or 700m

1. Mountain Climbers: singles in x 20 reps

2. Mountain Climbers: singles out x 20 reps
3. Push-ups x 10
4. NOTE: No Scorpions, but instead do Groaners x 10

Run 300m or 700m

1. Burpies x 10 (don’t jump)

2. Running Arms x 30 seconds
3. Lower Body Crawl x 30 reps
4. Australian Crawl x 30 seconds

Copyright 2021 - CJJ Media, LLC www.CoachJayJohnson.com

 Circuits - Running Times Videos
Third Video
1. Lateral Shuffle x 20m down, 20m back
2. Body squats x 30 reps in 30 seconds
3. Lateral Pedestal x 30 seconds
4. Lateral Pedestal (the other side) x 30 seconds

Run 300m or 700m

1. Rocket Jumps x 5 reps

2. Russian Hamstrings x 20 each leg
3. Prone Pedestal Leg Lifts x 5 reps each leg
4. Supine Pedestal Leg Lifts x 5 reps each leg

Run 300m or 700m

1. Mountain Climbers: singles in x 20 reps

2. Wide Outs x 20 reps
3. Mountain Climbers: singles outs x 20 reps
4. Rocky’s x 5 reps (push-up with clap)

Run 300m or 700m

1. Burpies x 10 (don’t jump)

2. V-sit with running Arms x 30 seconds
3. Note: No Scorpions - do Lower Body Crawl x 30 reps
4. Australian Crawl x 30 seconds

Copyright 2021 - CJJ Media, LLC www.CoachJayJohnson.com