Track PRs are Made in the Winter
Your student-athlete needs comprehensive training this winter to race to their potential this spring.
My high school winter training program includes:
Custom Training Plan
A personalized training plan, including pre- and post-run work
Access to me through the winter to answer questions they have about the training
Daily messages – videos, emails, and notifications in the coaching app to keep athletes motivated during the toughest season for high school runners
Is your runner positioned for success this spring? To decide, ask yourself these three questions:
- Does my student-athletes have a well-thought-out integration of pre- and post-run work to remain injury-free?
- Do they have a coach with years (or decades) of experience to help them reach their potential?
- Will they be able to run PRs in track this spring without a comprehensive training plan this winter?
If your child has a knowledgeable coach who both writes a daily training plan and meets with them regularly...
you don’t need my coaching help. But if your child isn’t getting a detailed, daily plan for winter training and is still expected to train hard during the toughest months of the year, they need help. Your student-athlete can’t expect to run fast this spring without a foundation of fitness this winter.
Your child spends hours and hours training to be the best runner they can be. By investing in a comprehensive training program this winter, you give enhance their chances of running PRs this spring. But a haphazard combination of free online workouts, coupled with a hodgepodge of prehab and core strength exercises they’ve seen on social media is not optimal.
Winter is the time for your committed, hard-working athlete to complete comprehensive training that can help them PR this spring.
I want to help your student-athlete have the best track season possible.
If they join me this winter they’ll get:
- A personalized training plan based on their fitness and training age
- Customized daily assignments including pre- and post-run strength work, as well as soft tissue work
- Video library of both the pre- and post-run work, and the “little things” they'll be doing to stay injury-free
- Daily messages from me to help them stay motivated during the toughest training months of the year
- Email access to me throughout the winter
- Free enrollment in the Winter 2021 Virtual Camp (Dec 27-31) - Premium Package, worth $195
- Concise quick-start videos explaining the rationale behind the workouts
- Bi-weekly webinars in December, January, and February where we'll discuss training and I’ll answer questions
- Detailed, printable guides for nutrition and sleep, two keys for staying injury-free and reaching potential
- College recruiting video for both of you, with action items to help you reach out to college coaches
- Gear! Nike Dri-Fit long sleeve shirt, cotton tri-blend t-shirt, a personalized copy of Consistency Is Key, two lacrosse balls, and two mini-band
"Coach Jay's summer training was fantastic for my son.
We were looking for the next level up for him and everything promised was delivered and more."
Coach Jay is accessible (to both kids and adults), responsive and attentive and most importantly clearly very knowledgeable.
Even as a lay person, I can see that my son is significantly stronger, faster, more flexible and has a better range of motion than when he started. He loved the challenge of the comprehensive program and is completely bursting at the seams for his first race.
- Jill M., mother of a high school athlete
"The results of Jay's training program are real."
My senior son and freshman daughter both participated in the program. Each of them had a program designed for them. The workouts were easy to follow once they viewed short videos from the video library provided to them.
As a parent who is now coaching their high school team, we are implementing many of the pieces into our workouts. Both of my kids are stronger and have increased their speed and endurance a great deal. They are prepared for the demands of cross country season and are excited to run. They work to achieve championship sleep for recovery and make sure to continue with rope stretching and other mobility work.
Jay’s Summer Program has been a valuable training experience in our house and I highly recommend anyone who wants to help their high school runner make strides in their running to do the program.
- Eva M., mother and coach of a high school and middle school athlete
How I deliver spring success with winter training
If you enroll your student-athlete in my winter coaching program, here’s what we’ll all do to make this a success.
1. I’ll write a customized training program based on their training level. This plan will take them from their start day through the end of February (or their first week of practice with their team). We will adjust as needed throughout the winter. What your child needs to do is take their time with the intake form so that I have an accurate understanding of their training during the fall. Video library of both the pre- and post-run work, and the “little things” they'll be doing to stay injury-free.
2. They’ll have access to a video library when they enroll and should watch the quick-start videos as soon as possible, before their first day of training. These videos explain the physiology underlying their training, plus a walkthrough of the two platforms I use – Final Surge for the workouts and Kajabi for videos. They should also watch the training videos – the warm-up, the post-run strength and mobility work – a couple of times before the first workout. They’ll have access to these videos and can watch them any time. A committed athlete will have these routines memorized quickly, though initially it feels like a lot of information. They’ll also have access to training documents with each routine listed, which they can take to the track or tailhead. This combination of videos and training documents is all a motivated athlete needs to integrate this work to their daily regimen.
3. Next are the workouts! Each day your child with have an assignment for pre-run work, running, and post-run work. Older athletes may choose to do a bit of soft tissue and mobility work 90 minutes before bed.
4. As questions arise, athletes can message me to both clarify and adjust the training. I'm available M-F this winter and will be working most Saturday mornings.
5. I’ll also be hosting two webinars a month in December, January and February. While the primary purpose is to answer questions, I typically have a couple of points to highlight regarding the training at that time in the macrocycle. All webinars are recorded for those who can’t join live.
6. When their copy of Consistency Is Key arrives, they should spend the 90-100 minutes it takes to read the book and absorb the information. Serious athletes typically love the book, so don’t worry about this step if your child isn’t a reader. That said, all my training assumes they’ve read the book as I’ll refer to the concepts from it in the videos and webinars.
Coach Jay's knowledge of the body and how it performs best leads to his incredible ability to turn a runner into a finally-tuned machine.
His track and strength workouts lead me to a national title at the US Cross Country Championships.
- Brent Vaughn, former Nike and University of Colorado Runner
A bit about me
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‘ve written for brands such as Nike, sites like PodiumRunner.com, and magazines including the much beloved but defunct Running Times. I’ve been quoted in several publications, including Wired, Outside, and Runner's World.
I post videos weekly on my YouTube channel, which has over 2.5 million views. I post on Instagram, Twitter, and LinkedIn each week, though I typically don’t respond to DMs. You can email me at [email protected] if you think I can be helpful. For coaching inquiries put “coaching” in the subject line and I’ll get back to you promptly.
Here's What High School Athletes Are Saying
"The summer training from Jay was great, as it was detailed just for me.
The pre- and post-run work was something hugely helpful that I wouldn’t have found on my own and by the end of the summer I could feel the improvement."
- Summer 2021 Athlete
"Your training made me a much stronger runner and I improved a ton this summer."
- Summer 2021 Athlete
"The summer training was really good to keep me motivated, organized, and most importantly injury-free.
The pre- and post- run work was great and even now I am in the habit of doing my post-run routine every day after my school’s practice."
- Summer 2021 Athlete
Frequently Asked Questions
What workouts will they be doing?
How much time off should my child take after cross country before starting with you?
The cross country season didn’t go well. What will you be doing to help them to be able to have a great track season?
Can they do your training and still meet with their coach?
How do you adjust the training for cold weather climates?
Will they need a weight room or any other equipment?
Do they need to have access to a track? A treadmill?
My child runs indoor track – will you adjust their training for the meets?
Does my child need to run indoor track to run well in outdoor track?
When does the winter training end?
What I won’t do this winter
For decades I’ve watched coaches – typically club coaches - work with high school athletes in the winter with training designed for running a PR at an indoor meet in February or March. Most of the time athletes who PRs at this meet don’t race well in May. I find this unacceptable.
My custom training helps student-athletes gain aerobic fitness and muscular strength they need to PR in outdoor, not indoor. If you’re in a state where indoor track is as important as outdoor track, then I’m not the right fit. You’ll want to find a local coach who can be at an indoor facility for workouts. I firmly believe that a skillful coach can help an athlete run modest PRs indoors and then run bigger PRs outdoors. I’ll encourage athletes to run an indoor meet or two this winter if it’s convenient and fun. The flip side, a solid block of consistent training without races, is not too much to ask of a motivated athlete.
A word of advice: In my 20 years of coaching, I’ve seen a direct correlation between coaches who take indoor track very seriously and their athletes failing to run well later in their high school career (and failing to run faster in college than in high school). I love indoor track...for collegiate athletes who can handle the demands of training in three distinct seasons. It’s less clear that a typical high school athlete can excel in all three competitive seasons. There are always exceptional high school athletes who perform well year-round, but it’s safer to aim to run fast in the fall and fast in the spring. Again, I encourage athletes to run an indoor meet or two to break up this winter’s training, but indoor track should not be the focus.