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