Junior Middle Distance Program

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 be 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. 

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