On Friday I was cleaning out a Store room at school looking for some Nutrition notes that Arthur had given me around 1982-83. I found them but in the back of the folder I found a training schedule I gave to my young runners (13- 14 years old).
I was teaching at Mt Albert Grammar at the time (Peter Snell and Arthur are Alumni). The school had a tradition of alway lining up at the Auckland Secondary Schools Cross Country Champs (along with MANY others)with as strong a Teams as possible.
The races were held over 3 age groups ; Under 14 years old. Under 16 years old and under 19.
About 3 months out I would try and get kids to start training. (Very hard when they are involved in things like Soccer or Rugby !!!)
Here is what I gave the "beginners" . Most of these kids would have a 'reasonable' state of Aerobic fitness from their other sports and the fact that we had them running 10 to 15 minutes each PE period before we did anything (sometimes more !)
In the beginning every second day I would have a run that would involve them running 'slightly' faster than the run we were doing. I controlled that as the group would have a big variance in ability and of course would want to RACE.
Example : if we were running along at 8 minute miles I may lift the pace to 7:30's. However, I usually had no idea how fast or slow we were going so I would lift the pace "just a tad" and continue with this as long as necessary. As soon as a kid was breathing more heavily so he could not hold a conversation we backed off.
So here it is:
Beginners : Stay on this for 3 weeks;
Sunday : 20 to 30 minute easy run
Monday: 15 minute run with the middle 5 minutes being run 'slightly' harder or faster NOT RACED,
Tuesday : 20 to 30 minute easy run
Wednesday: As for Monday
Thursday: 20 to 30 minute easy run
Friday: off
Saturday: As for Monday and Wednesday
Stage 2 : 2 to 3 weeks
Sunday : 30 to 45 minute easy run
Monday : 20 minute run with the middle 7 minutes 'slightly' faster.
Tuesday: 30 minute easy run
WEdnesday : As for Monday
Thursday: 30 to 40 minute easy run
Friday : off
Saturday ; As for Monday/Wednesday
Stage 3 : 2 weeks or more
Sunday : 1 hour easy run
Monday : 20 to 30 minute easy run
Tuesday ; 30 minute run with the middle 10 minutes
slightly faster
Wednesday : 30 to 40 minute easy run
Thursday : As for Tuesday
Friday : 20 minute easy run or day off
Saturday : 40 minute easy run
I cannot remember if I discussed this idea of training with Arthur or not.
However, 2 years later (1985)I had a bunch of young kids who could really fly and we won quite a few regional titles and only lost the NZ Scondary Schools title by one point.
Most of the kids stayed with the Sport for years after they left the school. I still have regular contact with some.
Best of them Glen le Gros ended up at TCU and won a SW Conference Cross Country title.