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I am coaching distance (400m and up) middle school runners this year for track. I have read numerous books and websites regarding training, however, am unable to come up with a decent basic running program.

Our season is 8 weeks long and we are currently in our 3rd week. What kind of balance should I have between distance, speed, and weights workouts. On average what are good speed workouts for middle school students running these events?

Thanks for your input.

The training volume miles per week for athletes is:

Grade School: 20 miles
Junior High : 30 miles

This is the goal mileage. For underdeveloped athletes, adjust to lower mileage accordingly. For talented athletes, who are very few, adjust the mileage to more than recommended.

Week 1-2
Run 3-4 miles every day

Week 3-4
Run 4-5 miles every day

Week 5-6
Run 6 miles every day

Week 7
Run 7 miles every day

Week 8
Follow week 1 or 4

If the athletes are not developed, adjust to lower mileage every day. Work on volume and work on mileage.

The following is a recommended 800 meters program for use throughout the season. I use this program for underdeveloped athletes. Work from 600 meters and work down to 100 meters.

Workout 1
4x600 meters, 4 seconds slower than race pace

Workout 2
4-6x400 meters at race pace

Workout 3
12x200 meters at race pace
(build up to 16x200 meters which should take 3 weeks)

Workout 4
16x100 meters at 1 - 2 1/2 seconds slower than best effort over the distance
(build up to 20x100 meters which should take 3 weeks)

Repeat the above workouts for 4 - 6 weeks.

After 4 - 6 weeks do the following workouts from 600 meters to 100 meters:

Workout 1
3x600 meters at race pace

Workout 2
3x400 meters at 90-95% of 400m best

Workout 3
Three sets of 4 of 200 meters (start at race pace and drop 2 seconds each set)

Workout 4
10x100 meters at 90-95% of 100m best

Coach Payan

i do not recommend running every single day. you are only encouraging injury and overwork. i suggest every other day, with every so often having 2 days in a row. or recovery days . you need separate days with you LSD, speed, intervals, fartlek, hills, etc.