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.

Weeks 1 to 12 - Phase 1 October to December Early Winter

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

Weeks 13 to 24 - Phase 2 January to March Winter

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”

Weeks 25 to 36 - Phase 3 April to June Spring Pre Competition

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

Weeks 37 to 48 - Phase 4 June to August Summer Competition

In this period the endurance base is always maintained but the emphasis is on speed

Weeks 49 to 52 - Phase 5 September Late Summer / Transition

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

Warm Up / Cool Down: All sessions should be preceded with a good warm-up i.e. 10mins jogging and dynamic stretching. Drills are an additional element that may be included. Each session should be concluded with a minimum10min “cool down” period. to include stretching exercises. Each training week should try to include strength training.

Circuit Training: Ideally the younger age group 12/13 years should embrace a mini-circuit to include crunchies, press-ups, and squats etc., own body weight exercises only.

Advice: It is advisable to have an easy training week possibly once every 4th week, which allows the athlete to recharge the batteries.