Does anyone know of a good site where they break down the percentages or seconds you should be training when training for mid-long distance events. The longest middle school race is 1 mile.
Do they do multiple 400 and 800 at mile pace? 2-3 seconds faster than mile pace, etc? 200's a few seconds faster than 400 pace?
I work with boys and girls 7-9th grade middle school distace runners.
Thanks in advance!
200 to 400 @ 1600 pace with rest equalling 3-4x the interval duration.
800 to 1200 @ 1600 + ~30 secs/mile w/ rest equal to or less than interval duration.
I would also recommend tempo intervals for young kids, but I would try to get them off the track for that (measure off a mile loop). These should be 5-10 mins each, around a min slower than 1600 time, and with around 1 min of rest for every 5 mins of running. 20-30 mins of total work time.
This is a good tool for determining training paces
http://www.mcmillanrunning.com/index.php/calcUsage/calculate