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What are some workouts for middle school runners? How many miles should they be running for both boys and girls? (For Sprinters, Middle Distance and Long Distance)

The general rule in training for the 400 meter sprinter is 2 ½ times the race distance. In this case, the distance is 1,000 meters in one workout. The recovery period will usually be around 10 minutes for each repetition. In the latter part of the week modify the volume in the workout.

The general rule for total distance in workouts for the 100 meter sprinter is 300 to 900 meters and for the 200 meter sprinter it is 300 to 1200 meters. The workouts are high-intensity.

Volume training for middle distance and long distance:

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. During the competition period run 200's 2 seconds faster than race pace, 400's run 90 to 95% of your best 400 and 800's run 2-4 seconds faster than race pace.

Gradually introduce this program into the training. In the Track & Field Forum use the 800 Meter Training topic for workouts. In the Speed Forum there are topics for 100/200/400m workouts.

Coach Payan
www.CoachesEducation.com