how i trained a young teenager to 154.8 (14) and 150.63 (15)
disclaimer i didn't coach him for the last 2 months prior to the 150.63. An ex-MD runner Justin Rinaldi did and continues to do so. My present role with the teenager is only in the areas of technical and psychological, Justin now controls the training program and tends to follow Igloi through the training he did under Joe Douglas.
June/July 2006 (current pb 2:13 from October 2005 aged 13)
mon- nothing
tues - AFL training 1 hour + technical + 4x150m
wed - nothing
thurs - AFL training 1 hour
Fri - technical + building up to 2x3x300m/3&6mins
Sat - AFL game
Sun - nothing
August 2006
mon - technical + speed 6x80m on track (progressive increase in intensity from 50% to 100%)
tues - eg 10x200/60 on grass + circuit (ie 2sets x 10 exercise 45 secs on/15 secs off)
wed - 15 min jog + technical + hurdle drills + CP speed end eg 6x150m/3
thurs - eg 6x400/60 + circuit as tues (different exercises)
fri - rest
sat - race either 100m,1500m,400m,4x100m or 200m,800m,400m
sun - 20 mins jogging + recovery eg hot cold or lectric soda bath
September 2006
mon - technical + speed 6x100m on track progressive increase in intensity + circuit (ie 2sets x 8 exercises 30 secs on/no rest)
tues - eg 4x400/5 on grass + sprint relay training
wed - 15 min jog + technical + CP speed end 150/140/130/120/110/100 off 3 mins rec.
thurs - eg 5x300/4 + circuit as monday (different exercises)
fri - rest
sat - racing same as August
sun - jog 20 mins + recovery as August
October 2006 (enters three week periodisation cycling, technical running in warmup every session)
wk1
mon - 5x150/4 + circuit (30 on/15 off 2x8)
tues - 4x400/5 + medball exercises
wed - 4x30,3x40,2x60,1x80 + hurdle drills
thurs - 5x300/4 + sprint relay training
fri - rest
sat - race 800, 4x100, 400
sun rest
wk2
mon - 150/140/130/120/100 + circuit (30on/15 off 1x8)
tues - 8x200/30 + medball ex
wed - block starts 5x30, 3x60 + hurdle drills
thurs - 400/300/200/100 off 10/8/6mins
fri - rest
sat - race 100m, 1500m, 4x100m, 400m
wk3
mon - 150/120/100/80/60 @ 80/85/90/95/100%
tues - rest
wed - race 100,200,4x100
thurs - 6x150 rhythm off 50 m walk at race pace
fri - rest
sat race 2:02 800m pb
wk 4
rest
November/December 2006 (3 week cycling following similar to the following program - ended with 156.7 pb mid December equal to fastest time in US and UK for age)
*technical running every session 6x80m-100m
wk1
mon - 20 min jog + 2x3x150/3&6 + medball + circuit
tues - 10x200/60 + hurdle drills
wed - sprints 30s,40s,60s,80s + circuit
thurs - 2x3x300/3&6 + medball or shot throws
fri - rest
sat - racing
sun 20 in jog + recovery activities
wk2
mon - 15 min jog + 150/120/100/80/60/40 + circuit
tues - 4x400/5 + medball or bounding ex
wed - jog + circuit
thurs - 5x300/4 + hurdle drills
fri - rest
sat - racing
wk3
mon - 12 min jog + 200/150/100 off 5
tues - 400/300/200/100 Off 6/5/4mins increasing to 10/8/6 as phase progressed for example
wed - rest
thurs - 6x150 off 50m walk in race pace
fri - rest
sat - race usually a personal best by a second each cycle
sun - rest
Jan 2006 - early March 2007 (again following 3 weekly cycling with technical running almost every session ending with a pb of 154.8 in March aged 14 and 8 months)
very similar program to the one listed Nov/Dec
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next post will contain the following years training leading to the 150.63 at national u20 championships aged 15 years and 8 months placing second to James Kaan pb 147.7