Running
Early Season Run Workout - Short
Warm-up
- 5 minutes easy jog
- 3x (20 seconds at 5K effort, 40 seconds jog), 2 minutes easy jog recovery
Main set
- 8x (1 minute at 5K-10K effort, 30 seconds walk, 30 seconds jog)
Cool-down
- 5 minutes easy jog
Run Workout - Long
Warm-up
- 15 minutes easy jog
- 3x(20 seconds at 5K effort, 40 seconds jog), 2 minutes easy jog recovery
Main set
- 12x(1 minute at 5K-10K effort, 30 seconds walk, 30 seconds jog)
- 15 minutes easy jog
Track Workout - Short (2.8 km ~1.75 miles)
Warm-up
- 2 laps easy jog followed by 1 lap at medium pace
Main set
- 3 x (300m fast and 100m easy)
Cool-down
- 1 lap easy jog
Track Workout - Long (4.8 km ~3 miles)
Warm-up
- 2 laps easy jog followed by 1 lap at medium pace
Main set
- 7 x (300m fast and 100m easy)
Cool-down
- 2 lap easy jog
Fartlek Workout (3-4 km ~2-2.5 miles)
Fartlek means "speed play". This type of run focuses on building speed and increasing your heart rate. It can be done on grass, on a track or outside running to the next tree, etc. Should be a fun workout.
Warm-up
- 5 mins jogging followed by stretching
Main set
- 100m fast, then 200m easy
- 200m fast, then 400m easy
- 400m fast, then 800m easy
- 200m fast, then 400m easy
- 100m hard, then 200m easy
Cool-down
- 5-10 mins jogging followed by stretching
Plyometrics
Plyometrics is also known as "jump training" to help build speed and power.
Warm-up
- 5-10 mins jogging followed by stretching
Main set (repeat 2-3 times)
- 10 Vertical jumps high into the air
- 10-20m Ankle hops. land on the balls of your feet - do not touch ground with your heels
- 5-10 Single-leg high jumps
- 5-10 Single leg hops
Cool-down
- 5-10 mins jogging followed by stretching
Hill Running
Run 15-20 mins on a hilly trail or road. Do not sprint up the hills - just get used to running on a hillier course to build strength.
Pacing
Kids often sprint too early in a race and tire out too quickly. Pacing is an important part to racing.
Practice pacing on a track or on the road by running just 1 mile. The first 400m should be slower, then gradually build to running faster each lap or each 400m until you are able to "kick it in" on the last 100m of the run.
