Coaching

Toronto Olympic Club Guidelines for Younger Atheletes

Ages 12 - 15

Monday Tuesday Wednesday Thursday Friday Sat/Sun

A short hard run or 3 to 5 miles. Running with a clock is sometimes easier. If so, make this run somewhere between 20 to 40 minutes. You should winded, rosy cheeked and feeling like you have made an effort. This is not an easy, talking-as-you go run. Workout with drills. Rest/Off Workout with drills. Rest/Off A long, easy run of 40 to 60 minutes. You should be able to carry on a conversation during this run. At the end you will feel refreshed and energized. On the other day of the weekend, take the day off.

Although it may be tempting to do more, such as, running on another day or two, we don't believe it would be wise considering the long term. Young atheletes usually lead a very active lifestyle and the energy spent running/training anymore than the above could lead to injury. But there are exceptions. If you feel this isn't sufficient communicate that to your coach, and alternatives should be discussed.

Drills
It is important for young runners to develop speed, strength and proper running form. You should learn how to perform the drills properly to maximize their benefits. The benefits gained will only continue to increase if you progress by increasing either the number of repetitions or the length over which the drill is performed, never both at once. As well, these drills should always be completed on a grassy surface or similar soft surface. For any workout choose any 3 (no more than 4) of the following drills. Do 5 to 8 repetitions over a distance of 20m to 40m.

Straight leg running Bounding
Single leg hopping Fast feet
A exercise B exercise
Reaction drills Stick drills (might only be possible with a coach around)

Hills
Running hills is a very effective training tool for any athelete, but particularly younger atheletes. It is one of the most complete crossover methods of training. It builds strength, increases general aerobic endurance, mental fitness and promotes better runnning form, all of which will improve running efficiency ultimately. There are many types of hill workouts. The few listed below are just the beginning.

Workout Explanation

Hill Intervals - Sets of hill repeats (20m, 40m, 60m) 4 to 8 sets of running 20m hard with the same distance downhill as recovery, 40m hard with the downhill recovery, and 60m hard. Run approximately 400m - 600m as a longer recovery between sets.
Hill Loops In a park or even in your neighbourhood, find a loop of 300m to 600m in length, where the end is close to the starting point. Run the entire loop hard with a 1 minute to 2 minute easy recovery. Repeat 3 to 6 times. Progress by increasing either the number of repeats or the distance run.
Continuous Hill Running - Sets of 100m - 200m uphill repeats Find a hill of appropriate length and complete3 to 6 sets of (3-5 x 100m hard uphill running). Take an easy run of 1 minute to 2 minute easy recovery between sets.