Kid's Track Workouts

My training philosophy is based on a three(3) day on and one(1) day off
training program for younger runners. I firmly believe that a drastic increase in
mileage is unnecessary and is in fact harmful to the physical, mental, and emotional
well being of younger runners in the United States. It has and will continue to be
my goal to gradually increase both mileage and intensity as each runner matures
from year to year. I therefore suggest the following guidelines for a fall/cross
country training schedule.

Age Group Mileage Amounts per day and 3 day cycle
10&U - 3 miles/9 miles
11&12 - 1 x 4 mile run with others of 3-3.5 miles/10-11 miles
13 - 1 x 4.5-5 mile run with others of 4 miles/12.5-13 miles
14 - 1 x 6-7 mile run per week with others of 5 miles/15-17 miles

2nd week of 4 miles. Always follow the 3 day training/on and 1 day no running/off cycle. Heartrate
should only be between 160-175 bpm to accomplish this easy/aerobic training.

easy/aerobic. By this time the runners should be at the mileage rates suggested per day and
per cycle.

Any variation of this sequence may be used for scheduling conflicts except the
following. Type A workouts may not follow a type B workout during a 3 day

cycle. You may have 2 x type A and 1 type B workout per week
and 1 type A workout per week. Always allow one(1) off day and at least one(1)

easy day following the last type A or B workout of the previous cycle before
attempting the next type A or B workout. All other runs must be easy/aerobic or
heartrate(HR) of 160-175 bpm. That's all!

All Type A & B workouts should have a 1/2 mile warm-up (WU) and cooldown (CD) for the
10 & under group, a 3/4 mile WU and CD for the 11 & 12 group, and a 1-1.5 mile WU and CD for
the 13 & 14 group. Include 4-6 build-ups at the end of a Type A WU! All Type A & B workouts
should be done with the wind! Stretching should take place after the CD or easy run. No stretching
before the workout! You may a bit after the warm-up.

A. 2 minutes hard/1 minute easier or
B. 40 seconds hard/20 seconds easier or
C. 60 seconds hard/60 seconds easier or
D. 30 seconds hard/30 seconds easier

either B or D.
Notes: Each mile, 1000 or 800 needs to be timed and recorded. Full recovery (HR
to around 130 bpm) between each before starting the next one. The hard part needs

to be a touch faster than 1 mile race pace and the easier part should be a touch
slower. In other words they slow down but not much! The mile/1000/800 times
should be almost the same and should gradually get faster as the season progresses.
4. 5-6 x Repeat Hills - If possible find a hill approximately 150 -200 meters in

length. Start on the flat at the bottom and run up the hill and at the top continue
running for another 50-100 meters. This teaches the runner to finish the hill and to
continue the pace. Too many runners are satisfied with having made it up the hill
that they get beat on the top and lose the race at this point. Walk/jog back down
and start again.
5. On the track :

A. 2 Sets of 4-5 x 300 m with each 100 meters at the same pace.
Walk 100m and repeat. Full recovery between sets and then
repeat. These should always be done with the wind for the
300 m part. 13-14 group do 3 sets.
B. As in 2. A, B, C and D above only if it is too muddy to be
done on the grass or roads.

Type B Workouts
1. Hill Repeats - Find a course with some hills and run everything easy except for
the uphills and the tops.

2. Fartlek - 10 sec hard, 10 sec easier, 20 sec hard, 20 sec easier, 30 sec hard, 30
sec easier,...up to, 80 sec hard, 80 sec easier, and then 70 sec hard, 70 sec easier,

60 sec hard, 60 sec easier, 50 sec hard, 50 sec easier,...down to, 10 sec hard, 10
sec easier and then CD. Total Time will be 21:20. At first just do this one up to 70
sec hard then 70 sec easier and go back down.
3. Indian Running - In groups of 4-6 get in single file and start running. The

last person in line surges to the front and becomes the leader. As soon as they
get there the new last person surges to the front.
4. Cruise Intervals - 1/2 or 3/4 or mile repeats at a pace 30-45 seconds slower

than mile race pace. Take a 30 sec break and then repeat enough to get a total of
2 - 2.5 miles.
5. Speed Sandwich - Run 20 sec blazing and 2 min easy for the entire workout.