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:

Speed Work:

Other considerations for 18-Year-Olds and under

General Training Structure:

A typical weekly training schedule might include:

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