Training Plan
10 Week Young Runner (ages 10-11) (10 Weeks)

This is a 10 week all-round training plan suitable for young runners ages 10-11, with some running background, to develop their running as well as elements of agility, strength and coordination.

 

Only $19.95

Sample Week of Training

Run

Warm up:
* 40m normal jog, 40m running backwards jog, 40m butt kicks jog, 40m skipping for height
* 30secs jogging on the spot
* 30secs sprinting on the spot
* 3 x 30secs Jumping Jacks with 1min rest between
10mins jogging

Planned: 15:00

Cross Training - Core mix 1

* 5 x 30secs jumping jacks with 30secs rest between sets,
* 8 x push ups
(start with fewer reps if unable to keep the body flat and leverl)
* 1 x 30secs plank
* 20 x half squat jumps
(go into half squat position, the explode up pushing yourself as high into the air as possible, then on landing go immediately into half squat and repeat)
* 20 x sit ups
* Repeat the circuit 3 times, starting with the push ups
* 5 x 30secs jumping jacks with 30secs rest between sets

Planned: 20:00

Run

Warm up:
* 40m normal jog, 40m running backwards jog, 40m butt kicks jog, 40m skipping for height
* 30secs jogging on the spot
* 30secs sprinting on the spot
* 3 x 30secs Jumping Jacks with 1min rest between
15mins jogging

Planned: 20:00

Rest Day

Run

* Place 4 cones/object in a rectangle 60m x 30m
5mins easy jog to warm up,
4 x 60m pick ups** with walk back between,
5 x loops of the rectangle sprinting the 30m sides and walking the 60m sides with no rest between loops,
5mins easy jog to cool down

**pick ups = starting off at an easy pace and gradually increasing the pace to 60% effort in the 1st pick ups, 70% effort in the 2nd, 80% effort in the 3rd and 90% effort in the 4th

Planned: 20:00

Cross Training - Jump mix 1

5mins jogging,
3 x 30secs jumping jack with 30secs rest between reps,
3 x 30secs butt kicks with 30secs rest between, reps,
3 x 50 fast half squats (slowly down, then explode back to upright position),
5mins jogging

Planned: 20:00

Rest Day


How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.