Tips for endurance runners aged 13-17

Here is a suggested training plan for endurance runners aged 13-17. It can be done on own or with a training partner - but keep at least three arms lengths away.

Monday
2 man 200m for 8 mins x 2 sets (on grass)

Thursday
1 side Pyramid 700m, 600m, 500m, 400m, 300m, 200m; 100m recovery

Monday
2 man 400m for 12 mins x 2 sets (on grass)

Thursday
500m, 400m, 300m, 200m, 150m 3 min recovery (if warm)

Monday
Clock x 3 starting at 60sec (on grass) - (60sec run, 30sec rest, 50sec run, 25sec rest, 40sec run 20sec rest etc. etc.)

Thursday
2 x 500m, 2 x 300m, 2 x 250m walk back is recovery,
OR
2 x 1000m, 2 x 600m recovery, 200m between

Monday
Clock starting at 90sec (on grass) (as above but start at 90sec run)

Thursday
3 x 300m @ 800m pace; 500m recovery / 3 x 200m @ 400m pace 200m walk

Monday
Chain runs 10 min x 2 (on grass) - can be in threes, back person sprints to front if on own run for 20sec, sprint 20sec, run 20sec, sprint 20sec and so on

Thursday
6 x 250m jog into, 150m recovery walk
OR
4 x 600m @ 1500m pace, 200m recovery slow walk

Monday
4 x 1 min, 1 min recovery; 6 x 30sec, 1 min recovery (on grass)

Thursday
2 x 300m, 2 x 200m, 2 x 150m
OR
100m, 600m, 300m x 2

Monday
2 man 300m 12 mins x 2 (on grass)

Thursday
3 x 800m broken (500m @ 800m pace, jog 100m, 200m sprint)
5 mins recovery between each one