Training program for Middle school 400m - 1500m runners

[ndyroff]

I am coaching distance (400m and up) middle school runners this year for track. I have read numerous books and websites regarding training, however, am unable to come up with a decent basic running program.

Our season is 8 weeks long and we are currently in our 3rd week. What kind of balance should I have between distance, speed, and weights workouts. On average what are good speed workouts for middle school students running these events?

Thanks for your input.

[George Payan]

The training volume miles per week for athletes is:

Grade School: 20 miles
Junior High : 30 miles

This is the goal mileage. For underdeveloped athletes, adjust to lower mileage accordingly. For talented athletes, who are very few, adjust the mileage to more than recommended.

Week 1-2
Run 3-4 miles every day

Week 3-4
Run 4-5 miles every day

Week 5-6
Run 6 miles every day

Week 7
Run 7 miles every day

Week 8
Follow week 1 or 4

If the athletes are not developed, adjust to lower mileage every day. Work on volume and work on mileage.

The following is a recommended 800 meters program for use throughout the season. I use this program for underdeveloped athletes. Work from 600 meters and work down to 100 meters.

Workout 1
4x600 meters, 4 seconds slower than race pace

Workout 2
4-6x400 meters at race pace

Workout 3
12x200 meters at race pace
(build up to 16x200 meters which should take 3 weeks)

Workout 4
16x100 meters at 1 - 2 1/2 seconds slower than best effort over the distance
(build up to 20x100 meters which should take 3 weeks)

Repeat the above workouts for 4 - 6 weeks.

After 4 - 6 weeks do the following workouts from 600 meters to 100 meters:

Workout 1
3x600 meters at race pace

Workout 2
3x400 meters at 90-95% of 400m best

Workout 3
Three sets of 4 of 200 meters (start at race pace and drop 2 seconds each set)

Workout 4
10x100 meters at 90-95% of 100m best

Coach Payan

[kurlin_kween]

i do not recommend running every single day. you are only encouraging injury and overwork. i suggest every other day, with every so often having 2 days in a row. or recovery days . you need separate days with you LSD, speed, intervals, fartlek, hills, etc.