Long-Term Athlete Development Plan

 

7-8 year olds (3-4 days per week)

Competitive:     

Mon – team workout

Tues – OFF

Wed – team workout

Thurs – OFF

Fri – 20 min (@1) + 2 strides

Sat – race/team workout

Sun – OFF

Developing:

Modifications -- Fri – OFF; Sat – if no race, 20 min (@2) + 2 strides

 

9-10 year olds (4-5 days per week)

Mon/Wed Training Squad                         Tues/Thurs Training Squad

Competitive

Mon – team workout                                  Mon – OFF

Tues – 30 min (@1) + 3 strides                   Tues – team workout

Wed – team workout                                  Wed – 30 min (@1) + 3 strides

Thurs – OFF                                                 Thurs – team workout

Fri – 20 min (@1) + 3 strides                       Fri – OFF

Sat – race/team workout                            Sat – race/team workout

Sun – OFF                                                    Sun – 20 min (@2) + 3 strides

 

Developing:      

Modifications -- Tues – 20 min; Sat – if no race, 30 min (@2)+ 3 strides;              Fri – OFF/Sun – OFF

 

11-12 year olds (4-5 days per week)

Competitive:     

Mon – team workout

Tues – 30 min (@1) + 4 strides

Wed – team workout

Thurs – OFF

Fri – 20 min (@1) + 4 strides

Sat – race/team workout

Alternating Sun – OFF or 40 min (@2) + 4 strides (OFF Sun of first race)

 

Developing:      

Modifications -- Tues – 20 min; Sat – if no race, 30 min (@2) + 4 strides;          Sun – OFF

13-14 year olds (5-6 days per week)

Mon/Wed Training Squad                               Tues/Thurs Training Squad)

Competitive:     

Mon – team workout                                        Mon – OFF

Tues – 30 min (@1) + 4 strides                         Tues – team workout

Wed – team workout                                        Wed – 30 min (@1) + 4 strides

Thurs – OFF                                                       Thurs – team workout

Fri – 20 min (@1) + 4 strides                             Fri – 20 min (@1) + 4 strides

Sat – race/team workout                                  Sat – Race/workout

Sun – 40 min (@2) + 4 strides                           Sun – 45 min (@2) + 4 strides

Developing:

Modifications -- Fri – OFF; Sat – if no race, 30 min (@2) + 4 strides