Basic Level- under 6-8

Warm up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, hopping 15m change legs every 3 hops, walk back.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

Run up & down stairs or a short hill for 1min then do 10 push- ups + 10 squats + 30-45sec plank – Do this set TWICE

steady run 400m then rest 1-2min

Run up & down stairs or a short hill for 1min then do 10 Star Jumps + 10 sit ups + 10 hops each leg – Do this set TWICE

steady run 400m then rest 1min

Run up & down stairs or a short hill for 1min then do 10 Lunges + 30sec plank front & side – Do this set TWICE

steady run 400m

rest 2min then do 3x 50m fast with walk back recovery

Cooldown

Stretches- standing calf, quad, hamstring 30-60sec

Higher Level under 9 – u13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

Run up & down stairs or a short hill for 60-90sec then do 10 push- ups + 10 single leg squats (each leg) + 10 lying straight leg lifts – Do this whole set x3

Steady run 800m then rest 2min

Run up & down stairs or a short hill for 60-90sec then do 10 burpees+ 10 sit ups + 60sec side plank change sides every 10secs – Do this whole set x3

Steady/fast run for 800m

Rest 3min then do 2-3 x 100m fast walk back recovery

Cooldown

Easy jog 3-5min

Stretches-  standing calf, quad, hamstring 30-60sec

Basic Level- under 6-8

Warm up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, hopping 15m change legs every 3 hops, walk back.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

Run up & down stairs or a short hill for 1min then run strong/steady for 1min. Rest 1min then repeat x5-6

Rest 3min then do 4x 50m fast efforts with walk back recovery

Push ups, planks, bridges 3x 30-45sec each

Cooldown

Stretches- standing calf, quad, hamstring 30-60sec

Higher Level under 9 – u13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

Run up & down stairs or a short hill for 90sec-2min then run strong/steady for 2min. rest 1min then repeat x3-4

Rest 3min then do 2x 200m fast efforts with 2min walk btw

Push ups, planks, single leg bridge 3x 60sec each

Cooldown

Easy jog 3-5min

Stretches-  standing calf, quad, hamstring 30-60sec

Basic Level- under 6-8

Warm up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, hopping 15m change legs every 3 hops, walk back.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

3min of surges (30sec fast/30sec easy x3) repeat this set x3-4 with 1min walk between

Rest 3min- then do 3x 50m fast with walk back

5x push ups/ 10 sit ups/ 5x squat jumps. Do 2-3 sets

Cooldown

Stretches- standing calf, quad, hamstring 30-60sec

Higher Level under 9 – u13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

16min Fartlek with surges at race pace- 2x90sec/3x60sec/4x30sec

Relaxed run for equal time between surges

Rest 3min- then do 3x 60-80m fast with walk back

10x push ups/ 15 sit ups/ 10x squat jumps.  Do 2-3 sets

Cooldown

Easy jog 3-5min

Stretches-  standing calf, quad, hamstring 30-60sec

Basic Level- under 6-8

Warm-Up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, walking lunges.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

Do 45sec at each station then run 200m run. Rest 2min – repeat full circuit x3

1- Run up & down stairs or a short hill

2-sit ups with elbow to opposite knee

3- burpees

4- single leg hops- change leg every 3 hops- go for distance

5- push ups

6- run 200m strong

Cooldown

Front & side planks 2-3x 30-60sec Stretches-  standing calf, quad, hamstring 30-60sec

Higher Level under 9 – u13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

Do 1min at each station then run 400m. Rest 2-3min – repeat full circuit x3

1- Run up & down stairs or a short hill

2-sit ups with elbow to opposite knee

3- burpees

4- single leg hops- change leg every 5 hops- go for distance

5- push ups

6- run 400m strong

Cooldown

Easy jog 5min

Front & side planks 3x 60-90sec

Stretches – standing calf, quad, hamstring 60sec

Basic Level- under 6-8

Warm up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, hopping 15m change legs every 3 hops, walk back.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

Run up & down stairs or a short hill for 1min then do 10 push- ups + 10 squats – Do this set TWICE

steady run 300m  then rest 1min

Run up & down stairs or a short hill for 1min then do 10 Star Jumps + 10 sit ups – Do this set TWICE

Relaxed run 300m then rest 1min

Run up & down stairs or a short hill for 1min then do 10 Lunges + 30sec plank front & side – Do this set TWICE

Relaxed run 300m

Cooldown

Stretches-  standing calf, quad, hamstring 30-60sec

Higher Level under 9 – u13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

Run up & down stairs or a short hill for 60-90sec then do 10 push- ups + 10 squats – Do this set TWICE

Steady run 300-400m then rest 1min

Run up & down stairs or a short hill for 60-90sec then do 10 Star Jumps + 10 sit ups – Do this set TWICE

Steady run 300-400m then rest 1min

Run up & down stairs or a short hill for 60-90sec then do 10 Lunges + 30-60sec plank front & side – Do this set TWICE

Steady run 300-400m

Cooldown

Easy jog 3-5min

Stretches –  standing calf, quad, hamstring 30-60sec

Basic Level- under 6-8

Warm up

Jog 5min

Leg swings x20, trunk twists x10, star jumps x10.

Drills-1-2 x15m of high knees then skip back, butt kicks then jog back, grapevine 15m out & back, hopping 15m change legs every 3 hops, walk back.

3x 30m run throughs with walk back. Rest 2-3min

Main workout

Fartlek easy run 30sec/fast 30sec / walk 30sec repeat x4 the rest for 2-3min then repeat x4 again

Rest 3min- then do 3x 50m fast with walk back 5x push ups/ 10 sit ups/ 5x squat jumps.  Do 2-3 sets

Cooldown

Stretches-  standing calf, quad, hamstring 30-60sec

Higher Level under 9- U 13+

Warm up

Jog 5-8min

Leg swings x20, trunk twists x20

Drills 2x20m- Walking quad stretch, walking hamstring scoops, A-Skip, high knees, butt kicks, grapevine, walking lunge all with a jog back

3x50m run throughs with walk back

Main workout

Fartlek with surges at race pace

30sec/1min/90sec/2min/90sec/1min/30sec

Easy jog for 1min between efforts

Rest 3min- then do 3x 60-80m fast with walk back 10x push ups/ 15 sit ups/ 10x squat jumps.  Do 2-3 sets

Cooldown

Easy jog 3-5min

Stretches –  standing calf, quad, hamstring 30-60sec