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I have recently been asked to develop a new Cross Country Program for a youth AAU track and field club. We have a few boys and girls (ages 10 - 13) that are interested in participating. Most have 1500m experience from the Spring and are running about 3 miles at a time, several days a week on their own. We are starting with one organized practice a week and will expand to two. Since this is youth, fun and exposure to the sport is first priority. I am trying to keep the workouts challenging but not too difficult since their bodies are still maturing. Unfortunately, we started very late. We've been going for a few weeks now, but our AAU district meet is coming soon (Nov. 16th). Most have a real desire to compete well so I am challenged with how to get them in shape as quickly as possible. We run 3Ks in this age group. Our first meet was Oct. 12th. One 10 yr. old ran a 13:48 and a 12 yr. old ran a 16:18. Any advice you can give me in terms of workouts that match this age group yet can build strength and reduce time?

Thanks.

The percent of aerobic and anaerobic energies required to run the 1500 meter runs is 35% aerobic and 65% anaerobic. If the athlete runs 800 meters it is 45% aerobic and 55% anaerobic.

The recommendation is 7 miles aerobic (35% of 20 miles) and 13 miles anaerobic (65% of 20 miles). If you want to increase the volume, use the same percentages.

Volume training throughout the year is necessary but the interrelationship between volume and intensity must also be considered.

Training Volume / Miles Per Week:

Grade School, 20 miles per week
Junior High School, 30 miles per week
10th Grade, 30 miles per week

Start with 100% aerobic to equal 20 miles per week during the preparation period. This period utilizes gradual increases in aerobic running. The long run should be 20-25% of the 20 miles.

The preparation period is divided into two phases. The first phase is general preparation and is 100% aerobic. The second phase is specific preparation and incorporates the gradual introduction of anaerobic.

During the second phase of the preparation period introduce 200, 400 and 800 meter training at race pace. Establish a date pace (run a time trial, the time he or she runs for this trial becomes his or her date pace for his or her primary event). During the competition period run 200's 2 seconds faster than race pace, 400's run 2-4 seconds faster than race pace and 800's run at race pace. Gradually introduce this program into the training.

For the month of October, run the same mileage consistently every day. In November, increase the mileage by one mile each day. In December, increase your mileage again by one mile each day. For example, run four miles every day in October. In November run five miles every day. In December, run six miles every day.

One day a week, run a long run. If the athlete cannot handle a long run, they should run less but keep it long. If there are hills available, do repeat hill runs. Run the mileage that you are currently running. For example, if you are running four miles every day in October, run one mile to the hill, then run 200 repeats, then one mile back from the hill to where you started. Run the repeat hills at a high intensity. The beginning of the week is good for hill repeats or continuous runs in the hills.

On Wednesdays or Thursdays run repeat 600's to 800's for speed work around a park or something similar at race pace. Alternate the 600's and 800's each week. If you run 600's one week then run 800's the next week. The other days in the week maintain the mileage you are running for the month. If you ran the two mile or three mile, use date pace to run the repeats. For example, if you ran three miles in 15 minutes flat, your average mile is 5 minutes and your half mile is 2:30. You would use the date pace to run repeats for speed work.

If the athletes are tired, they should take a rest day. Before a speed workout, they should be feeling fresh, not tired. Some runners need two days of recovery runs which is the mileage you run each day.

Every phase you should change the routine. The reason is because the body adapts within three to four weeks. For example, if you are doing hill repeats and the time is the same for three weeks, either add more repetitions and keep the same time or keep the same repetitions but with faster times. This is applying the overload principle, and the overload principle should be applied every three to four weeks. This also applies to the principle of variation. If you do the same thing week after week, you will not make any improvements.

When the athlete meet with you, have them do the quality work such as the speed work. When they do not meet with you, let them work on volume which is the continuous runs.

You should have a workout schedule for the week to give to the athletes. Program this schedule from the last meet to the present.

Let me know if you have any questions.

Coach Payan
www.CoachesEducation.com

Hope someone can help with some points.

With zero experience, my wife and I have recently taken up coaching our grammar school's track team (cross country and sprints). Ages of the runners range from 4 yrs. to 13 yrs. and the distances at these ages range from 1/4 mile to 1-1/4 mile. The program is pleasantly informal and so far has been a great experience for all.

On instinct, to this point, we've simply been stressing proper warm-ups, sportsmanship and, "...if nothing else, do your best to finish out your race". With some of our older runners, we've also been advising them to "save something for the end of the race for a finishing kick".

Unfortunately, that sums up our track knowledge. At this point in their development, should more "coaching" be going on?

We also have a boy and a girl, both age 12, that seem truly talented. They consistently far outdistance the second place finishers in their races. The boy ran a 6:00 X-Country mile on a somewhat slippery course. That seems fast to us and we're curious as to how that compares with others in the age group.

Does anyone know whether there is a site that posts finishes/times for these age groups? Many Thanks.

Yes, it's all about coaching. The more information and knowledge you can give athletes, the more they will understand the sport. Consider yourself a stepping stone for each athlete. Some of these athletes will move on to another level and will apply what you have taught them. When you take on a new team, you take on the responsibility that goes with it.

Start with a team meeting before the workout. This meeting is to teach them about everything that can possibly go wrong with their sport and the challenges they will meet and how to overcome them. Have a different theme for this meeting each day. Each day you will observe mistakes, weaknesses, etc. that you should address in the meeting before practice the following day. Every day at the team meeting is a life lesson. Also, when you compete, you will see things that you can share at the next meeting. You will see strengths and weaknesses to discuss. Discuss everything in a positive way.

It is your responsibility to get the times of your athletes. The team that hosts the competition will also have race times for your review either by hard copy or web site. You will learn about race times by comparison.

Other ways you can learn about coaching is by networking with other successful coaches. The more successful you are with your athletes, the more you will get in return. Others will want to be involved to assist you with your program. Everybody wants to be involved with a successful program and to be successful you have to be a knowledgeable leader.

Coach Payan
www.CoachesEducation.com