April 15-30. Easy runs of no more than 3 miles. The 11&12 group may run one (1) run during the 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.

May 1-15. One day of the 3 day cycle should be a type B workout and the other days easy/aerobic. By this time the runners should be at the mileage rates suggested per day and per cycle.

May 16 - Nationals. Continue the 3 day on 1 day off cycle as follows:

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 the 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 WU.

March 1-14. Always follow the 3 day training/on and 1 day no running/off cycle if possible. Easy runs of no more than 3 miles the first 3 days. Take a rest day. Easy runs of 3.5 miles the next 3 days. Take a rest day. Easy runs of 4 miles the next 3 days. Then a rest day. Stay at 4 easy miles the next 3 days. One of these days may be a 4.5 - 5 mile day. Generally heartrates need only be between 155-170 bpm for girls and 150-165 bpm for boys to accomplish this easy/aerobic training! These heartrate zones should be slowly attained by about 1 mile and maintained for the duration of the easy and/or long run. After the run allow the HR to reach 90 bpm before going inside to stretch.

March 15-31. Two days of the next seven(7) should be a type B workout with at least 2 easy days between the type B workouts. The other days are easy/aerobic days with one day off for the week. The next week you may change the second type B to an A. Continue the mileage progression suggested above until the weekly mileage and long run goals are attained. I would suggest a 10-20% decrease in total mileage in all training areas every 4th week for needed regeneration before starting to increase the mileage again.

April 1 - State. As most meets take place on either Thursday or Saturday I would recommend the following schedules with those race days in mind;

I think it is extremely important that your runners can see variety and improvement which is why I would show them the same workout one time every 3-4 weeks. They are getting in shape and will usually notice drastic improvements from the same workout before. What a psychological benefit! 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 stretch a bit after the WU. I would recommend 3-4 easy miles the day before the races and then 6-8 X 180 meter build-ups with easy 20-30 meter walk between. I also think mimicking race WU/CD is extremely important. That is why on Type A or Type C days I would always suggest the same WU/CD of 1-1.5 miles with 6-8 strides at the end of the WU. Whatever you choose to use on these Type A days should be exactly what you do on race days! Type B workouts should have about the same 1-1.5 mile WU/CD without the need for strides. If you have access to a pool I would substitute a pool WO for an easy run. Every 3-4 weeks you must have a regeneration week with a reduction in volume and intensity.

The schedule above would suggest that I prefer meets on Thursday. Nothing could be further from the truth! Having races on Saturdays allows the runner to become accustomed to racing on the exact day of the week and around the same time as their most important races of the year, the regional and state meets. Racing on Saturday also allows you to have a bit more say in their weekly schedule. The need to have fun and enjoy running is very important. I do not believe in racing more than once a week. Racing more than once a week is very taxing both mentally and physically. Therefore, if more than one race is scheduled for the week I would use one as the workout that should be scheduled that day and really have fun with it. I wouldn’t care about the individual or team placement. In fact not racing a week around midseason would be wise in my book. I would also only emphasize 1 or 2 races to use as benchmarks during the season along with the regional and state meets.

Of all the recommendations that I can make the most important is for coaches and parents to have a positive attitude at all times. Always find something good about the workout or race to emphasize. Secondly, they are just kids let them have some fun! Running can be fun!

Notes: Each mile/kilometer needs to be timed and recorded. Full recovery (HR to 120-130 bpm) between each mile before starting the 2nd set. The on part needs to be a touch faster than 1 mile race pace and the off part should be a touch slower. In other words they slow down but not much! The mile/kilometer times should be almost the same for that particular WO and should gradually get faster as the season progresses.

5. 5-8 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.

A. 6 x 400m with each 100 meters at the same/equal pace with the same recovery between each 400m or 2 Sets of 4 x 400 with full recovery between sets:

1. Set pace per 400m at mile goal pace and allow 90 sec recovery between each 400m.

2. Second time use same 400m pace but only allow 75 sec recovery between.

3. Third time use same 400m pace but only allow 60 sec recovery between 400’s.

B. 5-6 x 800m with each 100 meters at the same/equal pace with the same recovery between each 800m:

1. First time set pace per 800m and allow 2 min recovery between each 800m.

2. Second time use same 800m pace but only allow 1min & 45 sec recovery between each 800m.

3. Third time use same 800m pace but only allow 90 sec recovery between 800’s.

D. 10-12 x 300m with each 100 meters at the same pace. Walk 100m and repeat or

2 Sets of 5-6 x 300m with each 100 meters at the same pace. Walk 100m and repeat. Full recovery between sets and then repeat or 3 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 300m part.

5. As in 2. A, B, C and D above can be done on the track only if it is too muddy to be done on the grass or roads.

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 easy, 20 sec hard, 20 sec easy, 30 sec hard, 30 sec easy,...up to, 90 sec hard, 90 sec easy, and then 80 sec hard, 80 sec easy, 70 sec hard, 70 sec easy, 60 sec hard, 60 sec easy,...down to, 10 sec hard, 10 sec easy and then CD. At first just do this one up to 80 sec hard then 80 sec easy and go back down. To 80 sec and back down totals 21 min & 20 sec.

3. Tempo/Lactate Threshold Run – 20 minute run at 85-92% of HR Max or no faster than a pace that increases breathing to the point where conversation stops and focus shifts from passing time while running to the actual work of running. This is usually slightly slower than 10K pace.

4. Cruise Intervals - 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 2.5 - 3 miles.

5. 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.

6. Speed Sandwich - Run 20 sec blazing and 2 min easy for the entire workout.

1. Base 400’s - Run a 300m all out, rest for 30 sec and then run 100m all out. Rest 8-10 min and repeat. Add the time for the 300m & 100m together for the total 400m time. The total time is a great projection for their ability to run an open 400m. The goal is to have both 400’s identical in time and to improve these times each time the WO is repeated.
2. 800m Type WO’s

A. Run 500m at 800m race pace then rest a 3/1 ratio and then run 300m at 800m pace. Rest 8-10 minutes and repeat. Keep track of all the times. If the athlete can run the last repeat as fast or faster they are ready to run this WO faster the next time.

B. Run 400m at 800m race pace, rest 30 seconds and then run 200m. Rest 8-10 minutes and repeat 2-3 times.

C. Run 300m at 800m race pace, rest 30 seconds and then run 300m. Rest 8-10 minutes and repeat 2-3 times.

D. Run 4 x 200m at 800m race pace with 30 seconds between each. Rest 8-10 minutes and repeat.

3. Other Speed WO’s

Type C workouts provide you with many incredible opportunities to monitor technique while the athlete is tired. Remind them to relax and concentrate on form as they get fatigued! All Type C workouts except 3C & 3D should be done in spikes!