Calling All Running Coaches: Your Wisdom Wanted
By Ralph Havens, PT —
Hey Running Coaches — I’d love to get your advice about training young runners. Your experience and perspective mean a lot.
Please copy & paste the questions below into an email and send your answers to:
Ralph@RalphHavens.com
— or paste your thoughts in the comments below.
If you’re open to it, I’d love to share your answers on my Run Blog so other runners, parents, and coaches can benefit. Visit: Ralph’s Run Blog
Questions for Coaches
Distances referenced: 800m through 2 mile for middle/high school athletes, and up to 10k for collegiate/post-collegiate runners.
Click on each link below for the questions.
1. Training Philosophy
What’s your overall philosophy about training—especially for middle school and high school kids, as well as collegiate and post-collegiate runners?
2. Periodization
Do you use or recommend periodization—such as Jack Daniels’ Phase I–IV—or another structure for base training, workouts, tapering, racing, and rest?
Please share specific guidelines and example workouts per phase if possible.
Please share specific guidelines and example workouts per phase if possible.
3. Hard / Easy Days
How do you balance hard and easy days? What does an “easy day” look like in your program (pace, duration, recovery activities)?
4. Injury Approach
What’s your perspective on injuries, aches, and pains? Do you advise running through certain issues or resting? When do you refer to medical professionals?
5. Plateaus in High School Runners
I see many runners who peak in 8th–10th grade and then don’t progress even with good coaching. Do you notice this? What keeps motivated high school runners improving year after year?
6. Chronic Injuries
As a PT, I see runners who do the “right things” but still have recurring injuries. What might be holding them back from healing fully?
7. Keys to Success
What are the most important ingredients for success and progression in young runners? (e.g., love of running, love of racing, resilience, coaching, teammates)
8. Inspiration
Who are your favorite coaches, mentors, or resources you follow for training guidance and inspiration?
How to Reply
- Copy the question(s) you want to answer.
- Paste them in an email or the comment box and add your responses.
- Email to: Ralph@RalphHavens.com
From Chris Fredlund coach and runner
1. On Specialization vs. Variety in Training for Young Athletes: Sustainability is key. Especially for young or developing athletes. I strongly believe that early athletic development should emphasize a variety of movement and exercise types. There’s ample research showing that this approach helps build a more durable and well-rounded body, while also nurturing a flexible and resilient mindset.
Over-specialization at a young age can lead to burnout, boredom, and a narrowed experience of sport. While some athletes have found success through early specialization, it’s often not sustainable in the long term for most young athletes.
2. Training Philosophy and Periodization Approach: There are no “secrets” in training, no magic workout or perfect formula. We’re all human, trying to create stress adaptations to improve performance, whether that’s running faster, longer, or more efficiently. Periodization is essential. I don’t follow one rigid model, but I generally begin with a base-building phase focused on increasing volume. Then I layer in threshold work to raise lactate tolerance. As the season progresses, I introduce VO₂ max work, along with some speed development. Closer to competition, depending on the athlete’s goals, we add pace-specific training and finally taper into recovery. The key is progression, not perfection.
3. Balancing Intensity: Hard Days vs. Easy Days: It’s simple: hard days should be hard, and easy days should be easy. Honoring this contrast is critical for adaptation and growth. I also encourage athletes to take three minutes post-workout to lie down, close their eyes, breathe, and reflect; what went well, how they felt, and what they learned. This helps kickstart recovery and reinforces learning from the session.
4. Understanding Discomfort vs. Injury: Discomfort and minor aches are part of the training process, but true injury can often be avoided with a smart, sustainable training plan and strong communication with a coach. My rule of thumb: discomfort should not alter movement patterns. If it does, training stops. If it’s below a 3/10 in severity and doesn’t worsen, we proceed with caution. Athletes should be supported in building a training ecosystem that includes strength, mobility, nutrition, mindset, and recovery.
5. Navigating Plateaus in Performance: Performance plateaus are common, especially in youth. Sometimes they stem from not fully committing to the core values of the program. At other times, physiological changes in growing athletes require program adjustments. It’s crucial that coaches recognize and adapt to these changes. One thing that helps immensely is athlete buy-in; understanding the sport, valuing the process, and seeing success as the result of an integrated system. That mindset leads to long-term growth.
6. On Injury-Prone Athletes: Not every athlete is going to set a world record, and that’s okay. Each body has unique capacities for durability and efficiency. If an athlete repeatedly struggles with injury, there’s always a reason. We must dig deeper into their process and adjust variables like recovery protocols, strength work, nutrition, and biomechanics to support long-term success.
7. Key Factors for Successful Youth Progression: In my view, the three biggest contributors are:
– Sustainable programming
– Strong communication with coaches, teammates, family, and oneself
– A genuine love of running
These pillars build not only better athletes but more balanced and fulfilled individuals.
8. Coaching Influences and Continuous Learning: I’m constantly learning and seeking to grow, adapt, and evolve as a coach. I’m fortunate to be surrounded by a rich community of knowledgeable mentors and peers, including Matt Welch (The Aerobic Group), Dylan Sykes and Conner Johnsen (local youth coaches), Craig Bartlett (Fairhaven Runners & GBRC), Andrew Brown (Apex Chiro/PT), and Mark Jamontoc (Praxis). I regularly reach out to these coaches to share ideas and problem-solve. A huge shoutout to my friend Jack Polerecky (McKirdy Trained), who coached Julia Paternain to an incredible 3rd place finish in the women’s marathon at this year’s World Championships, so inspiring!
I hope this contribution is helpful and engaging for your community. Thanks again for the opportunity!
Best,
Chris Fredlund
from a chatgt query about Coach Ben Thomas who coaches Cole Hocker Olympic and World Champion known for his kick.
Perfect — let’s map out a 4-week training block in the style of Coach Ben Thomas, designed for a 1500m/mile runner like Cole Hocker.
This block builds strength, speed endurance, and the ability to unleash a devastating kick — while balancing recovery and health.
🏃♂️ 4-Week Training Block (Ben Thomas–Style, Mile/1500m)
Mileage: ~55–70 per week (flexible depending on race schedule & health)
Structure: Hard/easy rhythm + quality over quantity + built-in rest
Week 1 – Foundation & Rhythm
Mon: 7–8 miles easy + strides (6×150m relaxed)
Tue (Interval): 8×400m @ 3k pace, 200m jog, last rep fast finish 200m
Wed: 6 miles easy or cross-train (bike/aqua jog/Alter-G)
Thu (Tempo): 4 miles @ threshold, last 1 mile cut-down to ~5k pace
Fri: 7 miles easy + 6×100m strides
Sat (Simulation): 1000m @ race pace, 4 min rest → 600m @ faster than race pace, 200m kick
Sun: Long run 12–13 miles trails (or full rest if needed)
Week 2 – Strength & Speed Endurance
Mon: 6 miles easy + drills/strides
Tue (Mixed Intervals): 3×600m @ 1500 pace, 2 min jog; 6×200m faster than race pace, 200m jog
Wed: 7 miles recovery or cross-train + mobility
Thu (Strength): Hill repeats – 8×300m uphill hard, jog down recovery → finish w/ 2×200m flat strideouts
Fri: 7 miles easy aerobic + strides
Sat (Race Simulation): 1200m @ race pace → 2 min rest → 800m faster → 2 min rest → 400m all-out
Sun: 10–12 miles easy, or rest
Week 3 – Sharpening & Race-Like Stress
Mon: 7 miles easy + strides
Tue (Intervals): 5×800m @ 3k pace, 2:30 rest; finish w/ 1×200m all-out
Wed: 6 miles recovery or swim/cross-train
Thu (Tempo + Kick): 3 miles tempo, then 6×300m fast w/ 100m jog
Fri: 7 miles easy + strides
Sat (Race Simulation): “Broken 1500” — 600m @ race pace, 1 min rest → 500m @ race pace, 1 min rest → 400m faster, 200m kick
Sun: Long run 12–14 miles steady
Week 4 – Taper / Pre-Race Peaking
Mon: 6 miles easy + drills
Tue (Intervals): 3×400m @ race pace, 3 min rest; 3×200m faster than race pace, full rest
Wed: 5 miles easy recovery (or full rest if racing at end of week)
Thu (Pre-Race Tune-up): 3 miles easy + 4×150m strides
Fri: Rest or shake-out 2–3 miles easy
Sat (Race Day / Time Trial): 1500m / mile race OR workout (800m at race pace + 400m hard + 200m kick)
Sun: Full rest or light 30-min jog
⚡ Keys in This Block
Finish-Fast Habit → nearly every workout ends with a kick rep.
Alternating Stress/Recovery → keeps legs fresh and speed sharp.
Strength + Speed Blend → hills, tempos, and intervals give both aerobic capacity and race-day speed.
Mental Rehearsal → simulation workouts mimic tactical races: surges, kicks, changing gears.
👉 Do you want me to annotate each workout with the “race-day skill” it’s building (e.g. “this develops your ability to handle a fast early pace”)? That way you could see exactly how Thomas’s design maps onto championship-style racing.
You said:
yes
ChatGPT said:
Awesome — let’s layer in the “race-day skill” annotations so you can see why each workout is there and how it maps onto championship racing.
This is the same 4-week block I drafted, now annotated with the race-day abilities Coach Thomas is likely targeting for Cole Hocker.
🏃♂️ 4-Week Training Block (Annotated)
Week 1 – Foundation & Rhythm
Mon: 7–8 miles easy + strides (6×150m relaxed)
→ Maintain aerobic base + sharpen turnover without fatigue.
Tue (Intervals): 8×400m @ 3k pace, 200m jog, last rep fast finish 200m
→ Builds ability to change gears late in a hard race.
Wed: 6 miles easy or cross-train
→ Durability & active recovery so legs stay fresh for key days.
Thu (Tempo): 4 miles @ threshold, last mile cut-down to ~5k pace
→ Aerobic strength + practicing a progressive finish (closing fast in rounds or heats).
Fri: 7 miles easy + 6×100m strides
→ Smooth mechanics & rhythm; keeps “speed feel” alive.
Sat (Simulation): 1000m @ race pace, 4 min rest → 600m faster than race pace → 200m kick
→ Teaches running relaxed at race rhythm, then burning a match and still finding a finishing gear.
Sun: Long run 12–13 miles trails (or rest)
→ Endurance reserve for late-round strength in championships.
Week 2 – Strength & Speed Endurance
Mon: 6 miles easy + drills/strides
→ Reset legs; reinforce mechanics.
Tue (Mixed Intervals): 3×600m @ 1500 pace, 2 min jog; 6×200m faster than race pace
→ Race rhythm control + sharpening raw 200m speed under fatigue.
Wed: 7 miles recovery or cross-train + mobility
→ Stay healthy and durable.
Thu (Strength Hills): 8×300m hill reps, jog down recovery → 2×200m flat fast
→ Builds strength + form integrity under fatigue, then transitions into flat speed.
Fri: 7 miles easy aerobic + strides
→ Recovery with light neuromuscular activation.
Sat (Race Simulation): 1200m @ race pace → 800m faster → 400m all-out
→ Championship rehearsal: sit at pace, then surge hard, then still close.
Sun: 10–12 miles easy or rest
→ Aerobic capacity + mental reset.
Week 3 – Sharpening & Race-Like Stress
Mon: 7 miles easy + strides
→ Aerobic maintenance + loosen legs.
Tue (Intervals): 5×800m @ 3k pace, 2:30 rest; finish w/ 200m all-out
→ Sustained discomfort (like mid-race grind), then explosive kick.
Wed: 6 miles recovery or swim/cross-train
→ Recovery + injury prevention.
Thu (Tempo + Kick): 3 miles tempo, then 6×300m fast w/ 100m jog
→ Teach body to switch from controlled aerobic effort to anaerobic bursts.
Fri: 7 miles easy + strides
→ Sharpening without load.
Sat (Race Simulation – Broken 1500): 600m @ race pace → 500m @ race pace → 400m faster → 200m kick
→ Replicates surges and tactical chaos of championship racing.
Sun: Long run 12–14 miles steady
→ Foundation endurance to handle multiple rounds in big meets.
Week 4 – Taper / Pre-Race Peaking
Mon: 6 miles easy + drills
→ Freshness + keep mechanics tuned.
Tue (Intervals): 3×400m @ race pace, 3 min rest; 3×200m faster, full rest
→ Sharpen speed + confidence at race rhythm.
Wed: 5 miles easy recovery or full rest
→ Bank freshness for race.
Thu (Pre-Race Tune-up): 3 miles easy + 4×150m strides
→ Keep legs primed, not tired.
Fri: Rest or shake-out 2–3 miles
→ Stay loose, mentally focused.
Sat (Race Day / Time Trial): 1500m / mile race OR workout (800m @ race pace + 400m hard + 200m kick)
→ Test readiness + rehearse exact race finish pattern.
Sun: Full rest or light jog
→ Absorb fitness, recover post-race.
🔑 Takeaways on Thomas’s System
Every week rehearses the kick — no surprise that Hocker closes like a monster.
Intervals teach rhythm + change of gears.
Tempos & long runs keep aerobic “insurance” so the last 200 isn’t survival, it’s domination.
Rest is built-in — a hidden strength in his program.
👉 Do you want me to zoom in on the “kick workouts” specifically (the 200–400m finishers) and explain physiologically what they train (e.g., lactate clearance, neuromuscular recruitment, biomechanics)? That could show why Thomas’s athletes finish so strong.
You said:
yes
ChatGPT said:
Perfect — let’s zoom in on the kick workouts Coach Ben Thomas likely uses with Cole Hocker (and other 1500m runners). These are the signature ingredients that explain why his athletes finish races with devastating speed.
⚡ The Science of the Kick (Ben Thomas–Style Workouts)
1. “Last Rep Fast” Intervals
Example: 8×400m @ 3k pace, then finish with 1×200m all-out
Race-day skill: Learning to find sprint gear after fatigue.
Physiology trained:
Lactate tolerance & clearance → body continues producing power despite acidosis.
Neuromuscular recruitment → fast-twitch fibers are called upon even when glycogen is low.
Mental rehearsal → teaches confidence: “I can always find one more gear.”
2. Broken 1500s
Example: 600m @ race pace → 500m @ race pace → 400m faster → 200m kick
Race-day skill: Simulates the surging & chaotic final lap of a championship race.
Physiology trained:
Variable pace tolerance → shifting gears without blowing up.
Buffering capacity → body handles lactate accumulation in stages.
Efficiency under stress → teaches relaxation while accelerating.
3. Kick Finish After Tempo
Example: 3 miles at threshold, then 6×300m fast w/ 100m jog
Race-day skill: Mimics late-race move after controlled opening.
Physiology trained:
Fatigue resistance → builds ability to accelerate after aerobic strain.
Economy at speed → mechanics are reinforced even when tired.
Aerobic–anaerobic transition → smoother shift into anaerobic kick.
4. Mixed Pace “Surge Workouts”
Example: 1000m @ race pace → 4 min rest → 600m faster → 200m kick
Race-day skill: Handling a mid-race surge and still finishing strong.
Physiology trained:
Anaerobic power after aerobic load → mirrors Olympic/World Championship races where pace drops fast then spikes again.
Fast-twitch recruitment → preserving raw speed at the end.
Mental calmness → knowing you can close even when race gets chaotic.
5. Pure Speed Under Fatigue
Example: After a workout, 4×150m all-out on full rest
Race-day skill: Maintains raw 200m–400m sprint gear, which translates into a deadly last 100m.
Physiology trained:
Neuromuscular sharpness → keeps sprinter qualities alive in a distance runner.
Stride length + mechanics → reinforces efficient, powerful sprint form.
Lactic “snap” training → short exposures to acidosis without exhaustion.
🧠 Why It Works for Cole Hocker
Not just speed, but speed when tired.
Rehearsal of chaos. Most workouts mimic how championship races actually unfold — fast surges, unpredictable pace, then violent final 200m.
Confidence builder. By practicing kicks constantly, Hocker goes into races knowing he can finish faster than almost anyone.
👉 I could also map out a “Kick-Specific Mini-Block” (2 weeks) — a sharpened version of Thomas’s style that an athlete might use right before a championship race to maximize their finishing gear.
Would you like me to design that as well?
You said:
yes
ChatGPT said:
Awesome — here’s a 2-week “Kick-Specific Mini-Block” inspired by Coach Ben Thomas’s approach, designed for sharpening that finishing gear right before a championship race.
This would typically sit after a solid base & strength block, in the 2–3 weeks before a major meet.
🏃♂️ Kick-Specific Mini-Block (2 Weeks)
Mileage: Slightly reduced (50–60) to preserve freshness.
Focus: Practicing finishing speed under fatigue, race simulation, and mental rehearsal.
Week 1 – Kick Conditioning
Mon (Easy + Strides): 6 miles easy + 6×150m strides
→ Neuromuscular activation, stay loose.
Tue (Kick Intervals):
6×400m @ 1500 pace, 90s jog
1×200m all-out at the end
→ Race rhythm + explosive finish under fatigue.
Wed (Recovery): 5–6 miles easy OR cross-train
→ Fresh legs for sharpness.
Thu (Tempo + Kick):
3 miles @ threshold effort
4×300m fast (100m jog)
→ Switching from aerobic grind to anaerobic sprint.
Fri (Easy + Drills): 5–7 miles easy + mobility
→ Maintenance & durability.
Sat (Race Simulation – Broken 1500):
600m @ race pace → 1 min rest
500m @ race pace → 1 min rest
400m faster → 1 min rest
200m kick all-out
→ Exact championship rehearsal: surges + final gear.
Sun (Long Run): 10–11 miles steady
→ Aerobic support, but shorter than base phase to save legs.
Week 2 – Kick Sharpening & Taper
Mon (Easy + Strides): 6 miles easy + 4×150m strides
→ Keep rhythm without load.
Tue (Kick Speed):
3×300m @ faster than race pace (full 4–5 min rest)
3×200m all-out (full rest)
→ Pure neuromuscular sharpening.
Wed (Recovery): 5 miles easy OR complete rest
→ Bank freshness.
Thu (Pre-Race Simulation):
2×500m @ race pace, 4 min rest
1×200m sprint finish
→ Confidence boost: fast pace + explosive close.
Fri: 3 miles shake-out w/ 4×100m strides
→ Priming system, not fatiguing.
Sat (Race Day): 1500m / mile race OR time trial
→ Application of all sharpening.
Sun: Full rest
→ Absorb adaptation.
🔑 Why This Works
Every hard day ends with a kick → engrains finishing fast as a reflex.
Volume reduced, intensity sharpened → legs stay snappy, not dulled.
Race simulations mirror chaos → athlete feels at home when surges happen.
Neuromuscular freshness → keeps fast-twitch fibers awake without overtraining.