SUGGESTED MIDDLE DISTANCE

LYDIARD ATHLETICS CLUB SUGGESTED MIDDLE DISTANCE AND CROSS COUNTRY TRAINING PROGRAM FOR SUB-JUNIORS- 2009


Monday: PM: 6km Easy (run easy enough to talk)

Tuesday: PM: 3km warm-up, then
1) 4 X 600m at 3000m. pace (far from big race)
Then 2km warmdown
2) Then 6 X 400m at 1500 m pace (last 4 weeks before race) with same warmup and down .
3) Then 6 X 200m at 1500m (week of big race):
1km warmup and warmdown.

Wednesday: PM: 8km Tempo run – Start slow
End 2km at 6km race pace.

Thursday: PM: 3km Easy then 8 X 200m (200m jog rest) at 1500 m
Race pace followed by 2km warmdown

Week of race 8 X 100m strides (at 1500 race pace) with same warmup and down

.Friday: AM: 6km jog (day before big race: just stretching). .
Saturday: Race or PM: 6 km Easy including 10 x 100m strides

Sunday: Long easy run: 10km or 45m to 1 hour.

Please Note: Train don’t strain; the above is only a guideline for a fit athlete and is to be increased or decreased or altered according to an athlete’s age, fitness and requirement and the time of year. Remember the point is to be a good senior athlete and although sub-juniors can do more training than set out in this programme too many of our junior athletes are burnt out by too much pressure and hard training too young.
( RICHARD MAYER: 2009 TEL 011 884 4415 (W)).

Leave a Reply

You must be logged in to post a comment.