Philosophy
Strides. Chassis. One hard day.
What I take from Johnson, Daniels, and Cunningham — and how I keep adults, high school, and middle school athletes running.
Who this borrows from
- Jay Johnson — engine / chassis / rev. Strides late in the long so the last miles stay tall. Bodyweight after the run.
- Jack Daniels — easy stays easy. Strides on easy days so speed does not vanish in base. After time off: volume, then strides, then quality.
- Jeff Cunningham — the calendar is a constraint. Do not stack missed miles.
Hansen-style post-run work; Magness / Dicharry durability at foot, calf, hip — strength.
These are ideas, not their products.
Injury prevention is mostly what you don’t stack
- One quality when the week holds
- Easy is easy at ~5,300 ft
- Missed miles stay missed
- Chassis 8–15 min after easy
- Strides ≠ a second workout
- Re-entry: contact, then strides, then quality
- Kids: less volume, same rules; form dies → stride dies
Strides
15–30s, fast but not a sprint, full recover, tall. Stop if sloppy.
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Middle school
After easy / practice
4×15–20s
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High school
Easy days + last 15–20 of the long
4×20–25s at about 5K effort
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Adults
Easy days + last part of the long
4–8×20–30s
None: re-entry days 1–3; after the long if quality was the same day; after a dead week until contact is back.
Steal the week. Or have it rewritten.
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Actual Block
$149/month
Your race, your days. I write week 1 from the form, rewrite when life deletes days. Async. No Zoom theater. Closed for now.
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App trial
Free for now.
Desk sessions for hours that will not hold a run. Not a coach.