Originally Posted by notsofast
We have a group of kids 12-18 at our club that are definitely not interested in running cross country.
They are mostly kids that do sprints and jumps during the summer with varying degrees of success.
This question is around what to do with them for the 5/6 months until the indoor season starts.
I have been trying to plan generic sessions for the next 3 months and what I've come up with is something along the lines of the following.
They train twice a week so a typical session could be
Gentle plyometrics - skipping, hurdle swings/hops/pops, bounding. etc - 15 mins.
Endurance running - 6 x 300 or 8 x 200 or 100,200,300,400,300,200,100 etc - 15 mins
Conditioning - circuit of pressups, situps, squats, planks etc - 15 mins.
Am I better off doing more Conditioning initially ? I also am conscious of trying to keep a bit of fun in the sessions. Any thoughts/feedback?
I think you are on the right track (no pun intended)
The types of sessions you are describing are more tempo endurance sessions which at this time of the year is one of the areas which does need to be addressed
There are other aspects which need to be covered such as strength endurance - for this some you are talking hills something along the lines of 6 x 150m with 4-5 min recovery
Regarding the plyometrics at this stage of the season should be done on grass to minimize injury risk also.
If you have access to indoors circuits are also a great conditioning workout which will benefit the athletes majorly. It also always comes across as more fun for athletes on the long dark winter nights and gives them chance to communicate somewhat and have a bit of banter.
Also 1 mile - 15 min fartlek for these athletes is not a bad idea just for some aerobic strength will stand to the sprinters in the 200-400 quite well. To keep people interested have athletes run single file and on whistle back athlete sprints to front and can dictate the pace and others must go as fast or as slow as this athlete goes. If you notice an athlete continually slowing the pace double whistle so you have two athletes racing to the front this also creates a bit of interest.
Another way to keep things interesting is to do the intervals via Parlauf method. Basically set up the athletes into teams at the 200m mark and 400m mark turn it into a relay where half the teams start at each of the starting marks (200m and 400m). By doing this every team always is working hard to try and catch the athletes which start at the alternative start points. This way the faster athletes have someone to chase and the slower athletes have someone chasing them down so they dont feel like they are last and ultimately people tend to forget who won or who lost but no one walks away too disheartened (unless they are way too hard on themselves)
These are just a few ideas off the top of my head