Intervals at this age build the fitness needed for racing. This structured workout teaches pacing and effort management.
Equipment needed: 1 track or marked 400-meter loop, cones at 400-meter and 1-mile marks.
How to run it:
- Warm up with 1 mile easy jogging.
- Run 1 mile at goal race pace (fast but sustainable, about 8 out of 10 effort).
- Jog 400 meters easy recovery.
- Run 1 mile at goal race pace again.
- Jog 400 meters easy recovery.
- Run 1 mile at goal race pace one more time.
- Cool down with 1 mile easy jogging.
What to look for:
Each mile repeat should be similar in time. If the third mile is significantly slower, the first pace was too fast. If all three are slow, the athlete is being cautious instead of committed. Goal race pace should feel hard but sustainable. By the third mile, fatigue is setting in, but the athlete should be able to maintain effort.
Variation: Adjust based on race distance. For 5K focus, use 1-mile repeats. For longer cross country racing (5K+), use 2-mile repeats at a slightly slower pace.