Free 8 Week Distance Training Program
For athletes aged 5-15.
Introduction:
Welcome to the 8-Week Distance Training Program! This program is designed to help you build endurance, strength, and speed for distance running. Whether you are a beginner or an experienced runner, this plan will provide structured workouts to enhance your performance.
Warm-Up Routine:
It’s crucial to warm up before each session to prepare your body for the workout and prevent injuries. Here’s our recommended warm-up routine:
- Jog: 1-2 minutes easy jog
- Drills:
• 2 x 20m High Knees
• 2 x 20m Butt Kicks
• 2 x 20m High Skips
• 2 x 20m Bounds
• 2 x 20m Straight Legs Running
Cool-Down Routine
Each session should be followed by a cool-down to aid recovery:
- Jog: 1-2 minutes easy jog
- Stretch: Full body stretching routine
Core Exercises
Three sets each.
• Front Plank x 30-60 seconds
• Side Plank x 30-60 Seconds
• Reverse Plank x 30-60 Seconds
• Dead Bugs x 20
• Glute Bridge Hold x 30 Seconds
Strength and Conditioning Exercises
Three sets of each.
• Box Step Ups with Knee Drive x 10 Each Side
• Squats with Medicine Ball (Or any heavy object) x 20
• Calf Raises x 20
• Single Leg Romanian Deadlift
• Banded Crab Walks
• Push-ups x 10
Tips
•Start at the easier ranges if you’re a beginner.
•You can swap days if needed. Tuesday, Thursday, Saturday are main sessions. Can cut others out if too many sessions.
•For an interactive program or personalized coaching, contact us at [email protected]
Stay consistent, listen to your body, and enjoy your training!
Want to take your training to the next level?
We offer sprints & distance training squads in Brisbane, suitable for all levels of athletes. To view our sessions, click one of the buttons below.