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
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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 coaching@constantlyfit.com
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.
