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Tempo Warm-Up: Part 2 - RunningDVDs.com

Published by
CoachJay   Mar 10th 2009, 2:38pm

The Tempo Warm-Up is a well thought-out progression, starting with joint mobility moving to light General Strength with technical runs and ending with sprint drills. We've split up the video so that it loads quicker, yet this is a continuous warm-up that can and should be done with no breaks.

Don't even think of the second part of the Tempo warm-up (WU) as a warm-up, but think of it a something you would do 4-5 times as part of practice, as part of your General Strength (GS) work.  That said, many 800m and 1,500m runners can use elements of this WU as part of a WU before race-pace workouts or even as part of their competition WU.

I look forward to answering your questions and I'll check the video throughout the day.

Jay Johnson

*Weekly RunningDVD giveaway! We know that people are watching these Tuesday Tips and that's great, yet we'll all be better served if you and others will write questions/comments/observations in the comments area. I'll respond, then you may decide to respond to that response and pretty soon we'll have a much richer resource for us both. To that end, RunningDVDs.com will be giving away 3 DVDs each week to the first 3 people that comment on the newest "Tuesday Tips" video and become a fan of the RunningDVDs.com site. Simply post your comment below, become a fan and shoot me an email at [email protected] with your name and mailing address. I'll send you a free copy of Vol.1 or Vol.2 of Building a Better Runner, just specify which DVD you'd like. I look forward to your comments and to making Tuesday Tips a dialogue that helps us all.

Post here with any questions regarding the givaway.

Jay Johnson



Hashtags#routine #warm-up #runningdvds #tips #jay-johnson
 

More videos

 Pre-Race Warm Up with Sara Vaughn - RunningDVDs.com and RunnerSpace.com
Tempo Warm-Up: Part 1 - RunningDVDs.com
8 comment(s)
 Cali Runr
great stuff, im a HS coach/runner myself. Im always looking for videos like this to educate me with more information.
CoachJay
MoodRunner -

Good question, but remember that we're talking about a woman who:

a) Ran 2:11.7 in HS
B) Transferred to CU and once she was stuck with me as her coach, was/is one of the most coachable athletes I've had the pleasure to work with.

I share those two prefaces because the woman in the Video was/is a 2:06 collegiate 800m runner and again, very coachable. So one might say, "you could never expect this from a HS kid" yet I'd argue that is part of the problem with the 800m and 1,600m at the HS level. The kids are, as Mike Smith likes to say, "lungs with legs," and they've just trained aerobically; a WU like this forces them to, at a minimum, move dynamically and become a better athlete, but for a talented, wired kid it helps ensure that they're truely ready to go.

Another take on this - if you're run 5x200m all out, with 3 min walking/jog recovery as a workout, will you first 200m of that day be your fastest? If not, then why?

More to come, but you might be interested in this article I wrote for RunningTimes and the video that goes with it - we'll put this video up here on Runnerspace later in the year.

http://www.coachjayj...ping-exercises/
MoodRunner
Jay,
How long did it take for Sara to get used to doing these drills before you had her doing them before a race? I'm assuming you started her out with them as a workout as you said to do for HS athletes. That being said, how long till you graduated her to doing them before workouts and then races? Good stuff!
Josh
CoachJay
Jena -

Good point, but again, this is realistic before a workout and once you get fitter, having done a lot of General Strength (GS) you'll actually feel better, "ready to go," after a WU like this.

But as I said before, this is definitely something that you need to build into and something that you would NOT want to experiment with on a race day.

Thanks for the question.
CoachJay

MoodRunner -


 


Good question, yet this is definitely realistic as a WU, as work that you'd do BEFORE you workout.  We have a cool video that Travis shot in the UW Husky meet this winter featuring Sara Vaughn warming up for the mile.  She does a lot of work in her WU, yet that's not uncommon for fit 1,500m and 800m runners. 


 


That said, this can easily be considered "the workout" the first time you do it.  In fact, I'd argue that the Tempo Warm-up is a great "medium" day workout for HS kids who will run the 800m and 1,600m; their HR will be elevated, but they are doing a lot of work and working in all three planes of motion.


 


Thanks for the question and make sure you join the RunningDVDs page as a fan and we'll get you your free DVD.
Chris Lotsbom

nice vid, i like the drills!  how many times a week should you do these? 
jenawinger
Hi Jay,
I'm glad you had that little side note about thinking of this more as a general strength routine than a warm up. Especially having never done most of these exercises, I can't imagine warming up with them and then feeling very fresh for an interval session. Anyway thanks for another great video!
Jena W
MoodRunner
Are these drills to be used primarily before a workout is started or after as Shalane seemed to be doing in her Flotrack video? And what would be the science behind either one. Thanks!
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Hashtags#routine #warm-up #runningdvds #tips #jay-johnson