Junior Middle Distance Training

Below is an example of a sprint 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 2min 34secs (girl) and 2min 27secs (boy) for 800m and 5min28 ( girl) and 4min59(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.

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.

Athletes endurance base to be maintained during this period to include a long Sunday run. .  Detailed sessions will generally become quicker so extra recovery is built in.  Speed endurance work plus an element of pure speed is included in this period.

A slight change of emphasis in training content.  Continue on grass for the bulk of the work carried out but a track session on Thursday would be the ideal.  This is an ideal period in which to include some “hill running"

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 

More Athletics:

Middle Distance