SPEED LAB
BUILT BY COACH J · U.S. OLYMPIAN
YOUR TRAINING NUMBERS
ATHLETE LEVEL
GOAL EVENT
GOAL TIME
Sprint: seconds · Distance: min:sec
WORKOUT DISTANCE
EFFORT %
SURFACE
REPS
Enter a valid goal time
RUN EACH REP IN
--
SECONDS
PER 100M--
REST--
VOLUME--
TYPE--
SURFACETrack
LEVELVarsity
GOAL PACE--
WORKOUT SPLITS
COACH J'S NOTE
"In training, % effort doesn't mean push harder — it means run a slightly slower, controlled pace so you can repeat the work. 90% in practice builds the engine that runs 100% on race day."
YOUR RACE
ATHLETE LEVEL
EVENT
GOAL TIME
Enter a valid goal time
GOAL PACE PER 100M
--
SECONDS PER 100M
EVENT--
GOAL--
TYPE--
RACE DAY CHECKPOINTS
| MARK | TIME | SPLIT | PHASE |
|---|---|---|---|
| Select event and enter goal time | |||
COACH J'S RACE NOTE
"Write your key splits on your hand. Know where you should be at the first checkpoint. Trust the plan."
SPRINT PRACTICE
GOAL EVENT
GOAL TIME (sec)
EFFORT %
SURFACE
Enter a valid goal time
PRACTICE TARGET — 100M AT 90%
--
SECONDS
PER 100M--
REST--
REPS--
ALL PRACTICE DISTANCES AT 90%
| DIST | TARGET | / 100M | TYPE |
|---|---|---|---|
| Loading... | |||
COACH J'S SPRINT NOTE
"Sprint training only works with full recovery. Cutting rest turns speed work into conditioning — wrong adaptation. Take your full rest."
DISTANCE PRACTICE
GOAL EVENT
GOAL TIME (min:sec)
EFFORT %
SURFACE
Enter a valid goal time in min:sec format
PER 400M LAP AT 85%
--
PER 400M LAP
PER 100M--
REST--
REPS--
VOLUME--
ALL PRACTICE DISTANCES AT 85%
| DIST | TARGET | / 400M | TYPE |
|---|---|---|---|
| Loading... | |||
COACH J'S DISTANCE NOTE
"Recovery type matters. For VO2max intervals (85-95%), walk or stand between reps. For threshold (75-85%), jog slowly. For easy days (60-70%), keep it continuous."
