Junior Middle Distance

An example of a middle distance training programme which might be done by a Junior athlete training 3 times a week. This is a schedule for an athlete who would be aiming to run 2 min 34 secs (girl) and 2 min 27 secs (boy) for 800m and 5 min 28 (girl) and 4 min 59 (boy) for 1500m.

It should be stressed that young athletes should be encouraged not to specialise too early and try a variety of events and training methods. This is an example of a training schedule. We recommend seeing a specialist coach who can tailor a training specifically for individual athletes for best results.

It is important to recognise that the schedules presented do not include a racing programme. The end product of training consistently is to compete so adjustments need to me made to the training programme prior to competition. That is to say, there should a reduction in training load two to three days prior to competition that will allow the athlete to perform to the best of their ability.

October to December

This 12 week cycle will build up the endurance base of the athlete to include strength work e.g. circuits, core stability and hill work. Please note this is just an example. We recommend seeing a specialist coach who can tailor a training specifically for individual athletes for best results.

Week 1

Monday - Rest

Tuesday - Grass – 5min easy - 5 min faster - 5min easy.

Wednesday - Rest

Thursday - 4 x 3min with 3min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - 20min steady run

Week 2

Monday - Rest

Tuesday - Grass – 5min easy 6min faster 5min easy.  

Wednesday - Rest

Thursday - 5 x 2min with 2min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 25 min

Week 3

Monday - Rest

Tuesday - Grass – 5min easy 7min faster 5min easy.  

Wednesday - Rest

Thursday - 10x 60secs with 90secs recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 25 min

Week 4

Monday - Rest

Tuesday - Grass – 5min easy 8min faster 5min easy.  

Wednesday - Rest

Thursday - 3min effort- 3min recovery – 2min effort – 2min recovery – 60secs effort – 60secs recovery X 2

Friday - Rest

Saturday - Rest

Sunday - Steady run 30 min

Week 5

Monday - Rest

Tuesday - 15min fast run.  

Wednesday - Rest

Thursday - 4 x 3min with 2min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 30 min

Week 6

Monday - Rest

Tuesday - Grass – 5min easy 10min faster 5min easy

Wednesday - Rest

Thursday - 5 x 2min with 90secs recovery between effort

Friday - Rest

Saturday - Rest

Sunday - Steady run 30 min

Week 7

Monday - Rest

Tuesday - Grass – 4min easy 12min faster 4min easy.  

Wednesday - Rest

Thursday - 10 x 60secs with 60secs recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 30 min

Week 8

Monday - Rest

Tuesday - 

Grass – 3min easy 14min faster 3min easy.

Wednesday - Rest

Thursday - 3min effort - 2min recovery – 2min effort – 90secs recovery – 60sec effort – 45sec recovery X 2

Friday - Rest

Saturday - Rest

Sunday - Steady run 30 min

Week 9

Monday - Rest

Tuesday - Grass – 20min fast run

Wednesday - Rest

Thursday - 4 x 3min with 90secs recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 10

Monday - Rest

Tuesday - Grass – 3min easy 15min faster 3min easy

Wednesday - Rest

Thursday - 6 x 2min with 90secs recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 11

Monday - Rest

Tuesday - Grass – 3min easy 5min faster 3min easy 5min faster 3min easy

Wednesday - Rest

Thursday - 2min hard – 1min recovery – 1min hard – 1min recovery X 4

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 12 - EASY WEEK - CHRISTMAS

Monday - Rest

Tuesday - 20min easy run

Wednesday - Rest

Thursday - 20min easy run

Friday - Rest

Saturday - Rest

Sunday - 30 min easy run


January to March

Week 13

Monday - Rest

Tuesday - Grass – 3 x 5mins with 3min recovery between efforts

Wednesday - Rest

Thursday - Track if possible – 3 x 500m – 300m easy jog recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 14

Monday - Rest

Tuesday - Grass – 5min effort – 3min recovery – 4min effort – 2 ½ min recovery – 3min effort  - 2min recovery – 2min effort – 90secs recovery – 60sec effort

Wednesday - Rest

Thursday - Track if possible 2 x 1000m 10min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 15

Monday - Rest

Tuesday - Grass – 3 x 3min with 2min recovery between efforts – 3 x 2min with 1 ½ min recovery between efforts

Wednesday - Rest

Thursday - Track if possible – 3 x 600m with 1 lap jog between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 16

Monday - Rest

Tuesday - Grass – 5 x 2min – 1 ½ min recovery between efforts – 5 x 60secs with 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 5 x 300m with 5min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 17

Monday - Rest

Tuesday - Grass – 4 x 2min with 1 ½ min recovery between efforts 4 x 1min with 60secs recovery between efforts – 4 x 30secs with 30secs recovery between efforts

Wednesday - Rest

Thursday - 6 x 200m with 200m walk/jog between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 18

Monday - Rest

Tuesday - Grass – 5min effort – 5min recovery – 5 x 60secs with 60secs recovery between efforts – then 5min effort

Wednesday - Rest

Thursday - 3 x 500m with 300m jog recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 19

Monday - Rest

Tuesday - Grass – 4min effort – 4min recovery – 4 x 2min efforts with 2min recovery between each – 4min effort

Wednesday - Rest

Thursday - Track – 1 x 1000m – 10min recovery – 1 x 600m

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 20

Monday - Rest

Tuesday - Grass – 8 x 60secs with 60secs recovery between efforts – 4 x 45secs with 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 300m – 5min recovery – 250m – 4min recovery – 200m – 3min recovery – 100m

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 21

Monday - Rest

Tuesday - Grass – 3 x 3min – 3min recovery between efforts – 3 x 2min – 2min recovery between efforts

Wednesday - Rest

Thursday - Track - 5 x 300m with 5min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 22

Monday - Rest

Tuesday - Grass – 2min effort – 2min recovery – 1 ½ min effort – 1 ½ min recovery – 60 sec effort – 60sec recovery X 3 – 3min recovery between each set

Wednesday - Rest

Thursday - Track - 2 x 1000m – 10/12min recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 23

Monday - Rest

Tuesday - Grass – 10 x 1min fast with 2min recovery between efforts

Wednesday - Rest

Thursday - Track - 200m, 150m, 100m X 2 walk back recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min

Week 24

Monday - Rest

Tuesday - Grass – 4min effort – 3min recovery – 3min effort – 2min recovery – 60sec effort – 60sec recovery –X 2

Wednesday - Rest

Thursday - Track – 2 x 300m – 5min between efforts – 2 x 200m – 4min recovery – 2 x 100m – 3min recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35min


April to June

Week 25

Monday - Rest

Tuesday - Grass – 25min effort run. 

Wednesday - Rest

Thursday - Track – 6 x 300m – 5min recovery between efforts

Friday - Rest

Saturday - 8min steady – 8 x 20secs hills – 8min steady

Sunday - Steady run 45 min

Week 26

Monday - Rest

Tuesday - Grass – 5min steady – 5 x 1min with 60secs recovery between efforts – 5min steady – 5 x 30secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 600m fast – 10min recovery – 300m fast

Friday - Rest

Saturday - 10min steady – 10 x 15secs hills walk back recovery – 10min steady

Sunday - Steady run 45 min

Week 27

Monday - Rest

Tuesday - Grass – 2min effort – 60sec recovery – 2min effort – 2min recovery – 60sec effort –60sec recovery – 60sec effort – 2min recovery – X 2

Wednesday - Rest

Thursday - Track – 6 x 200m – 200m walk recovery between efforts – 6 x 60secs – walk back recovery

Friday - Rest

Saturday - 10min steady – 10 x 15secs hills walk back recovery – 10min steady

Sunday - Steady run 45 min

Week 28

Monday - Rest

Tuesday - Grass – 3 x 3min efforts – 2min recovery between efforts – 3 x 2min – 1 ½ min recovery between efforts

Wednesday - Rest

Thursday - Track – 800m TIME TRIAL

Friday - Rest

Saturday - Fartlek 25mins

Sunday - Steady run 45 min

Week 29

Monday - Rest

Tuesday - Grass – 6 x 2min efforts – 2min recovery between efforts

Wednesday - Rest

Thursday - Track - 4 x 500m – 300m walk/jog recovery between efforts

Friday - Rest

Saturday - Fartlek 25mins

Sunday - Steady run 45 min

Week 30

Monday - Rest

Tuesday - Grass – 3min effort – 2min recovery – 2min effort –90secs recovery – 60sec effort – 60secs recovery – 30secs effort – 2min recovery X 2

Wednesday - Rest

Thursday - Track -100m, 120m, 140m, 160m, 180, 200m with walk back recovery

Friday - Rest

Saturday - Fartlek 20 mins

Sunday - Steady run 45 min

Week 31

Monday - Rest

Tuesday - Grass – 6 x 90secs – 2min recovery between efforts – 6 x 45secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track - 200m, 180m, 160m, 140m 120m, 100m with walk back recovery

Friday - Rest

Saturday - Fartlek 20 mins

Sunday - Steady run 45 min

Week 32

Monday - Rest

Tuesday - Grass – 4min effort –3min recovery – 3min effort – 2min recovery – 2min effort – 1 ½ min recovery – 60sec effort – 60sec recovery - 30sec effort – 2min recovery – X 2

Wednesday - Rest

Thursday - Track – 4 x 200m at 800m race pace – 60sec recovery between efforts X 2 – 10min recovery between sets

Friday - Rest

Saturday - 5 x 20secs full effort hills x 2 all with walk back recovery

Sunday - Steady run 45 min

Week 33

Monday - Rest

Tuesday - Grass – 5 x 2min efforts – 2min recovery between efforts – 5 x 60secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 4 x 150m, 4 x 100m, 4 x 60m all with walk back recovery

Friday - Rest

Saturday - 5 x 15secs hills 5 x 10secs hills full effort all with walk back recovery

Sunday - Steady run 40 min

Week 34

Monday - Rest

Tuesday - Grass – 3min effort – 2min recovery – 2min effort – 90sec recovery – 60sec effort – 60sec recovery  - 30sec effort 2min recovery X 2

Wednesday - Rest

Thursday - Track – 1000m TIME TRIAL – 10min recovery - 4 x 150m strides

Friday - Rest

Saturday - 3 x 20secs hills 3 x 15secs hills 3 x 10secs hills full effort all with walk back recovery

Sunday - Steady run 40 min

Week 35

Monday - Rest

Tuesday - Grass – 12 x 60sec efforts – 2min recovery between efforts

Wednesday - Rest

Thursday - Track – 3 x 500m with 300m recovery between efforts – 10min recovery – 5 x 300m – 3min recovery between efforts – all at 1500m pace

Friday - Rest

Saturday - Fartlek 20min

Sunday - Steady run 40 min

Week 36

Monday - Rest

Tuesday - Grass – 5 x 60secs efforts – 2min recovery between efforts – 5 x 45secs efforts – 1 ½ min recovery between efforts – 5 x 30secs efforts – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 2 x 600m at 1500m pace – 10min recovery – 4 x 150m strides

Friday - Rest

Saturday - 6 x 60m fast runs X 3 walk back recovery

Sunday - Steady run 40 min


June to August

Week 37

Monday - Rest

Tuesday - Grass – 5 x 90secs efforts – 2min recovery between efforts – 5 x 45secs efforts – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 3 x 300m fast – 10min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 38

Monday - Rest

Tuesday - Grass – 2 x 2min efforts – 2min recovery – 2 x 60secs efforts – 60secs recovery - X 2

Wednesday - Rest

Thursday - Track – 4 x 200m fast – 6min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 39

Monday - Rest

Tuesday - Grass – 4 x 3min efforts – 3min recovery between efforts

Wednesday - Rest

Thursday - Track – 4 x 150m fast with walk back recovery – 6 x 60secs fast walk back recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 40

Monday - Rest

Tuesday - Grass – 2 x 5min – 3min recovery – 4 x 30secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 3 x 500m efforts – 300m walk back recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 41

Monday - Rest

Tuesday - Grass – 5 x 45secs – 60sec recovery between efforts – 5 x 30secs – 60secs recovery between  – 5 x 15secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track – 60m, 80m 100m, 120m, 100m, 80m, 60m, walk back recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 42

Monday - Rest

Tuesday - Grass – 3min effort – 2min recovery – 2min effort – 1 ½ min recovery – 60secs effort – 2min recovery – X 2

Wednesday - Rest

Thursday - Track – 300m, 250m, 200m, 250m, 300m all with walk back recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 43

Monday - Rest

Tuesday - Grass – 5 x 60secs – 2min recovery between efforts – 5 x 45secs – 1 ½ min recovery between efforts – 5 x 30secs – 60secs recovery between efforts

Wednesday - Rest

Thursday - Track –3 x 600m – 10min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 44

Monday - Rest

Tuesday - Grass – 6 x 2min – 2min recovery between efforts

Wednesday - Rest

Thursday - Track – 3 x 300m fast– 10min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 45

Monday - Rest

Tuesday - Grass – 2 x 90secs – 90secs recovery between efforts – 2 x 60secs – 60secs recovery between efforts – 2x 45secs – 45secs recovery between efforts – 2 x 30secs – 30secs recovery between efforts

Wednesday - Rest

Thursday - 4 x 200m at 800m pace – 60secs recovery between efforts OR 6 x 200 at 1500m pace – 60secs recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 46

Monday - Rest

Tuesday - Grass – 4 x 30secs – 60secs recovery between efforts – 4 x 60secs – 2min recovery between efforts – 4 x 2min – 2mins recovery between efforts

Wednesday - Rest

Thursday - Track – 6 x 150m – 250m walk recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 47

Monday - Rest

Tuesday - Grass – 5 x 2min – 2min recovery between efforts

Wednesday - Rest

Thursday - Track – 5 x 100m – walk back recovery – 5 x 60m – walk back recovery

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min

Week 48

Monday - Rest

Tuesday - Grass – 4 x 30secs – 45secs recovery between efforts – 4 x 20secs – 30secs recovery between efforts – 4 x 10secs – 20secs recovery between efforts

Wednesday - Rest

Thursday - Track – 300m x 3 fast – 10min recovery between efforts

Friday - Rest

Saturday - Rest

Sunday - Steady run 35 min


September

Weeks 49 –52 - A well earned break before the work cycle commences again.  However, active rest is encouraged e.g. swimming, cycling and walking. 

Five signs of overtraining

The demands placed on talented young athletes are greater than ever with more opportunities to train and compete. Athletes have to balance demands from school, club, county, region and sometimes country. Signs of overtraining include constant tiredness, lack of motivation, increased heart rate and irritabiliy... read more.

Are you an athlete centred coach?

UK Athletics now teach in their coaching manual that coaches should adopt an 'athlete centred' approach in which the needs of the athlete are placed before the interests of and pressures imposed by, the club, school, parents or coach'. But what does this mean and does everyone in your club understand the policy?....read more.

How young is too young for weight training?

Weight training can be beneficial in a number of ways. As well as improving muscle tone and helping your body to look more defined, weight training also helps to boost bone density, promote fat-free body mass and increase the strength of your connective tissues. As a result, a lot of people, and especially men, include significant amounts of weight training in their workout routines. ...read more.

More Athletics: