Endurance Training Plan for runners aged 13-17

Here is a suggested 7 week training plan for runners aged 13-17, to make up for missing out on our Monday and Thursday sessions.

Monday
Jog 200m, hard 200m, jog 200m etc. for 8 mins x 2 sets (on grass)

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

Monday
Jog 400m, hard 400m, jog 400m, hard 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 running for 10 min x 2 (on grass)
(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
Jog 300m, hard 300, jog 300 etc. 12 mins x 2 (on grass)

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