Runners... I need a 22 day training plan for a junior who just qualified for the Junior Olympics in the 3000

Triathlon Forum
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Having primarily raced bikes the last few years, my 12-year old daughter hasn’t done much running other than with soccer during that time. This year she decided to get back into running full-time, but just as she started the AAU summer track program she injured her achilles in the long jump. She sat out for almost three weeks and then on doctors approval returned to the track to compete in the 3000m. Her achilles feels fine now and she can race at speed, and to make a long story short, she won the district races and then qualified for the regionals and then today qualified for the Junior Olympics.

Unlike many sports parents, I don’t let my kids train a lot (so they can be kids, have fun, and not burn out) so even though she regularly competes in different sports she really does not have a tremendous amount of indurance. She has not been swimming for the last couple of years and that has also had a tremendous (negative) affect on her aerobic fitness.

Not having run much for the last two years, and then getting injured earlier this summer, she doesn’t have a lot of running miles under her and it shows… her times are slower than they were three years ago when she ran more than cycled. For the last three weeks she’s been running around 3-5 miles a day at a relatively easy pace, and only tempo work once a week.

She’s never done the 3000 before, and when she last competed on the track when she was 9 she ran the 1500 in 5:45… so she is capable of some speed.

I think that’s all the relevant background information.

She has 22 days until her event at the Junior Olympics and her goal is not to win or even place but get some more speed and at least be competitive in the field, so I was wondering if you guys have any suggestions as to a training program?

(My son throws the discus tomorrow… and with one of the longest throws right now in the country for his age group he might also qualify so I might need help from any Slowtwitch discus throwers :wink:

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On an unrelated note, did you ever post pics of the replacement cannondale that your daughter had stolen?

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pm me, Ill chat with you this evening after im done working.

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(My son throws the discus tomorrow… and with one of the longest throws right now in the country for his age group he might also qualify so I might need help from any Slowtwitch discus throwers :wink:
Lead with the hips.

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i really have no advice. sorry. however, congratulations!!!

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If her achilles can handle it …

Here are 3 good workouts that will help with a short time frame …
1) 8 x 400m at 3-4 seconds faster than goal race pace with 200m jog between
2) 8-10 x 200m hard with 200m walk/jog (lots of rest) in between
3) 4-5 x 600m with the first 400m at goal race pace, then accelerate the final 200m with 3 minutes
between each one

Make sure that a good warmup and cool down are done and then just run easy on the day after each one with 1 day off completely at the end of the week. Repeat this for 3 weeks with a decreasing amount in the 3rd week and you’ve got a 22 day plan.

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She just got it two weeks ago and has ordered something for AndrewJ and wants to wait 'till that comes and take a picture of both… sort of special and sort of cute… so I think in ten days or so you’ll see pictures. Thanks for asking though.

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PM sent!

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Both of his coaches have told him it’s in the lower body so he’s working on that… he’s only 10 and can throw almost 80 feet so he’s getting it down… of course his biggest (literally) competitor is 5’8" and shaves and can throw over 80 feet… and (allegedly) he’s 10 as well!

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Thanks for the congrats Video… and we’ll try that workout!

OK… back to the kiddos and try and get them to bed!

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With only 3 weeks to go, I would just keep it simple. Try to get in some pace work, maybe 400s or 800s rest at current 3k race pace once a week, keeping the tempo run in there. I would also add some strides at the end of every other run, 4-6x100m. You can’t rush things is 3 weeks, only get her injured by having her run too fast or too long.

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With 22 says, you’re really limited, because the last week has to be a taper. Without knowing her base, it’s tough to give you something solid, but here’s a framework.

Let’s assume she’s willing to run 5 days a week, one day for cross training (easy bike) and one day completely off.

For the next two weeks there should be one long interval day, one short interval day, and then 3 easier runs (3-5miles) with a few strides at the end.

Long interval workout #1: 5X800m with 400m easy jog in between. Goal should be slightly faster than 3000m race pace (around 2400m race pace).
Short interval workout #1: 4-5X(3x200). 30s rest between intervals, 3min between sets. The goal is to keep all 3 repeats in a set at the same pace, but to descend the time each set by 1-2s (start at 3000m race pace, and descend from there).

Long Interval workout #2: 800m (30s rest)-1600m (60sec rest)-800m (10min recovery) all on 3000m race effort; 2x400m (around 3000m race effort) 200m jog between the 400s.
Short interval workout #2: 4x (200m-400m-200m) 45s between intervals, 3min between sets.

All workouts should have a 15-20min warm-up easy run, and some drills (A’s,B’s,C’s, etc.) prior to starting the intervals.

The last week, all the runs should be easy, except for 1. If the race is saturday, on wednesday (or thursday if race day is sunday) she should do 6x200m (just faster than 3000m race pace) with a 100m jog in between. This is a fine tuning workout, just to shake out the legs and to get in touch with her speed.
Two days before the race should be completely off, minimal energy expenditure. The day before the race 10-15min easy run and 5 strides.

Good luck to your daughter, kicking some butt on the track is always alot of fun.

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All good help… thanks!

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My son qualified as well… it was all in the hips :wink:

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For the next two weeks there should be one long interval day

My thoughts exactly
.

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Thanks… she’s working out with a collegiate 3000m runner doing essentially that workout… which she’s enjoying, go figure!