Middle distance training for 18-year-olds and under
So 15 to 18 years men and women involve a multifaceted approach, blending aerobic and anaerobic conditioning, speed work, and strength training. But always there should be a sensible progression built in.
Key Training Components essential for progression and good racing outcomes:
Aerobic Base:
This forms the foundation of middle-distance training and takes up most of your running time i.e. about 80% year around.
It involves longer, slower runs to build endurance and develop essential mitochondria.
Emphasis on consistent mileage, gradually increasing over time.
Long runs are crucial for developing cardiovascular efficiency, but not too long or hard that it impacts on other training.
Anaerobic Training:
This focuses on improving the body's ability to handle lactate buildup, which is vital for the intense demands of middle-distance races. Whether it’s fast with long recoveries or more volume sub-tempo but short recoveries.
Includes interval training, such as: Repeated 400m, 600m, or 800m runs etc at race pace or faster.
Tempo runs: Sustained, moderately fast runs to improve lactate threshold, it can be broken down into long reps too.
Speed Work:
Essential for developing top-end speed and improving running economy it includes
Sprints: Short, high-intensity bursts to improve acceleration and speed, on the flat and on a hill.
Strides: Short, relaxed sprints to improve running form.
Strength and Conditioning:
Crucial for injury prevention and improving running efficiency.3
Includes:
Weight training: Focus on core strength, leg strength, and overall stability. I prefer using your body weight as resistance with a combination of Pilates, yoga and isometrics.
Plyometrics: Exercises that involve jumping and bounding to develop explosive power? Take care. Not essential.
Drills: Running form drills to improve running efficiency.
Short Hill Sprints 10 - 15 seconds & hills in general.
Recovery:
Adequate rest and recovery are essential for allowing the body to adapt to training, the adaptation process is essential to progress.
Includes:
Rest and Recovery days: Allowing the body to recover fully. But some form of low level cross training may be suitable.
Easy recovery runs or shakeout runs: Low-intensity runs to promote recovery.
Proper nutrition and sleep is essential.
Other considerations for 18-Year-Olds and under
Individual Variation:
Training programs should be tailored to individual fitness levels, goals, and strengths and weaknesses.
It is important to listen to your body, and not over train.
Progressive Overload:
Gradually increase training volume and intensity to avoid injury and promote adaptation.7
Technique:
Focus on proper running form to improve efficiency and reduce the risk of injury. Do Proprioceptive drills and dynamic mobility exercises.
Nutrition and Hydration:
Proper nutrition and hydration are essential for optimal performance and recovery. At meal times but also post training & even during.
Gender Differences:
While the fundamental principles of middle-distance training apply to both men and women, there may be some differences in training volume and intensity at certain times.
But essentially very little difference.
Hormonal differences also play a role in recovery and training adaptation. But also an allowance for physical growth spurts, particularly on joints
Professional Guidance:
Listening to your qualified coach will be highly beneficial for developing your personalized training variations, event specifically and general progression and development.
They can help you avoid the pitfalls and get you into a group where you can enjoy your running and guide you to develop at the rate that suits you.
General Training Structure:
A typical weekly training schedule might include:
2-3 days of aerobic base runs including a long run.
2 days of interval or tempo training.
1-2 days of speed work.
2-3 days of strength and conditioning.
1-2 rest days. Usually Mon, Wed or Fri depending on races and key training sessions
There are days where you may train across a few energy systems.
Ie an easy warm up run, a short tempo run, before doing a short interval session or hill session, finishing with strides or short hill sprints plus easy warm down.
It is important to remember that these are general guidelines, and it is always best to consult with your qualified coach to develop your personalized training progression and development. Everyone's athletic journey has variations.
A typical generic pattern of training to aim for is below.
Mon R & R or shakeout and S&C
Tues Medium tempo run / Reps or a Short tempo run + a short interval session.
Wed R & R or medium long steady run. 45 - 60 mins
Thurs Interval or rep session or speed session for some.
Fri R & R or recovery shakeout
Sat, Race, Short tempo run / tempo reps / hill session or an easy / steady run.
Sun Long run 60 - 90 minutes easy recovery run or with a pickup / strides
Total 40k - 80k (25 - 50mls)
depending on your training age, the season and current events goals.
Summer would have
On reaching 80k + you would start to add some double run days with an easy morning run on a day or two.
Where possible on a 28 day rotational basis, with a gradual build from a base week to your next base week, which coincides with a key race.
Obviously it won’t always work out like this, some weeks may be the same mileage, but you need progression built in to take you to a key goal race each quarter and overall year.
Don’t chase the miles, they will take care of themselves if you are consistent.
For each run you have an objective of time length and pace aim. More than that is not necessary for the run / session objective and could impact on other days.
example below
wk1. 30k + race, w2.35k, wk3 40k, wk4 45k
wk5 35k + race, Wk6 40k wk7 45k, wk8 50k,
wk9 40k + race, wk10 45k, wk11 50k wk12 55k
wk13 30k + main goal race
Then onto the next quarterly training block and new goal race.
N.B. it will vary with lower key races in between, where there would be very
Little taper, just a lower volume prior to the race.
After this Young Athlete - Junior development strategy, you would move onto a Junior to Senior transition strategy, usually taking you up to under 23’s, although some may stay a little longer on Junior development until all elements are completed, before moving onto the Junior / Senior transition.
David Rodgers 2023
Updated 2025 see also https://sites.google.com/site/runningwisedrcoaching/part-1-young-runners