It is the intention in following schedules to cover age groups; Junior (12/13 years), Inte4rmediate (14/15 years) and Senior (16/17) years using the English Schools T&F County standards as a benchmark.
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.
Below is an example of a sprint training programme which might be done by a Junior athlete training 4 times a week. This schedule is designed for someone who would be aiming ot run 2min 29secs (girl) and 2min 13 (boy) for 800m and 5min 10 (girl) and 4min 36 (boy) for 1500m.
A 52 week training programme aimed at (16-17 yr olds) middle distance athletes who would be expected to train five times per week. Schedule for a middle distance athlete aiming to run 2min 25scs (girl) and 2min 05 (boy) for 800m, 5min 04secs (girl) and 4min 20 (boy) for 1500m. Additionally 10min 50secs(Girl) and 9min 30secs (boy) for 3000m.