Youth

Weeks 1-3: Build Endurance Base

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3 miles easy	3-4 miles	off	3 miles	4 -5 miles	off	3 miles optional
3 miles easy	1 mile time trial	off	3 miles	4 -5 miles	off	3 miles optional
3-4 miles easy	4 miles	off	3 miles	4-5 miles	off	3 miles optional

 

Weeks 4-6: Transitional Phase

Mon	Tues	Wed	Thrs	Fri	Sat	Sun
3-4 miles easy	3 miles w/ 6 200 to 300m pickups	off	5 miles easy	warm-up 4×800	3 miles easy	off
3-4 miles easy	warm-up 1 mile time trial	off	5 miles easy	warm-up 4×800	3 miles easy	off
3-4 miles easy	hill repeasts 100-200m	off	5 miles easy	warm-up 4×800	3 miles easy	off

 

Weeks 7-9: Speed and Quickness

Mon	Tues	Wed	Thrs	Fri	Sat	Sun
4 miles easy	warm-up 6×200	3 miles easy	off	warm-up 4×400	5 miles easy	off
4 miles easy	warm-up 6×200	3 miles easy	off	warm-up 4×200	5 miles easy	off
4 miles easy	warm-up 6×200	3 miles easy	off	warm-up 4×100	4 miles easy	off