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Junior Running Squads

Distance Runners

Cross Country/Road/Track
800m – 5000m

Steeplechase
2000m/3000m

Juniors Training and Competition

Track Sprinters

100m/200m/400m
Relays 4 x 100m/4 x 400m

Hurdles
100m/400m

Kids Running Coaching Will Carter Area

TeamSports

Football
Netball
Rugby codes
AFL

Juniors Training and Competition

Seasonal Schedule

Distance Runners

January – March

General Conditioning or Track competition

Focus on Aerobic endurance, pacing, and a mix of speeds at low to medium intensity.

April – June

Specific Conditioning

Focus on speed-endurance and introduce race speed. Continue to practice pacing. Overall intensity building from medium to high level.

July – September

Race Conditioning

Focus on specific race speed, and top end speed, whilst maintaining the aerobic endurance base. With a good base training base under the belt, intensity can reach a high level in this training block.

October – December

Track Competition or Off-Season Conditioning
Focus on General Aerobic fitness whilst maintaining basic speed or specific track speed-endurance if competing in the summer track season. Intensity is a mix of low to medium/high, depending on athlete

Sprinters

January – March

Track Competition

Focus on top end race speed, fine tuning starts and technique, whilst maintaining strength, power, and speed-endurance.

April – June

Off Season and General Conditioning

Initially none or limited training, or cross training for around 1 month.

Then a focus on strength, power, rythme, and acceleration.

July – September

Specific Conditioning

Continue to build strength and power.

Work on starts, technique, acceleration, and re-introduce top end speed.

October – December

Track Competition

Continue to build strength and power, top end speed at various distances, refining starts and technique, and maintain work at various paces and distances.

Team Sports

January – March

Pre-season Continue to build strength and power, and aerobic base with speed endurance work Start building pure speed and agility

April – June

Early season Maintain strength, power, aerobic base/speed-endurance Continue to work on pure speed and agility

July – September

Mid to end season Maintain strength, power, aerobic base, speed-endurance, top speed, agility

October – December

Off-season Rebuild Strength and power Aerobic base building Maintain pure speed and agility

A Scientific Approach

The Three M’s

We use scientific training principles to ensure all our athletes reach their potential. 

Measure – Initial benchmark and regular fitness testing over a range of capacities to determine progress

Monitor – check our athletes responses to training

Modify – adjust the program according to adaptation to ensure maximum performance and injury/illness prevention

Training Benchmarks

We use standardised tests to indicate training adaptations, including

Beep Test
Distance Time Trials
Yo Yo Test
Timed Sprints
Leg Power measurements
Upper body strength
Core strength measurements

kids running benchmark testing 1

What to Expect at a Training Session

What to Expect at a Training Session

Each training session follows the following format. The actual content of the session will depend on the time of the year, the type of squad, and the individual athlete.

Check in – Coaches have a general chat with members as they arrive.It’s important to get a handle on any general levels of fatigue, or other things in a young runners’ life that might impact how they’re able to train that day.

Warm Up – During the warm up we do some easy running, technique drills, strength/power exercises and gradually faster running. This is another opportunity for coaches to get a feel for each athlete’s general energy levels and current state of mind.

 Main Set – The main part of the session includes efforts at various pace, with recovery periods in between. The level of intensity, and the length of efforts and recovery will vary according to the seasonal plan, squad, and the individual. We’ll use grass,synthetic track, , bush trails,footpath, flat terrain, and hills.

Mini Set – Shorter, faster efforts designed to develop finishing speed, mid-race surges, change of pace, and maximal speed. This ensures athletes develop a range of speeds and gears as part of their overall capacities.

Cool Down – Cooling down with some easy running and stretching gives the coach an opportunity to check in with how everyone is feeling in a relaxed way. Here we get to ease down with a little social activity and de-focus to wind down both physically and mentally.

Juniors Training and Competition

Weekly Schedule​

Day
Group
Time
Monday
Team Sport
Tuesday
Sprinters Narrabeen Track
5-6 pm
Wednesday
Distance Runners Lindfield Oval
8-9 am
Wednesday
Distance Runners Lionel Watts, Frenchs Forest
5-6 pm
Thursday
Distance Runners Narrabeen Track
5-6 pm
Saturday
Distance and team sport Autumn Winter – Cross Country Series Spring Summer – mix of off-road, beach, competitions
Local Venues. Contact us for details

Online Coaching​

‘I’ve been following Hooked on Running’s programs for 4 years and find it motivating, keeps me focused, and has got me to The National Cross Country for the last 4 years” Liam O’Brien, 17 yrs, Belrose

  • Take your results to the next level with a structured training program and specific feedback from your coach
  • Personalised coaching specific to the athlete based on their age, race distance and current level of experience. 

HERE’S WHAT YOU GET

  1. Initial consultation to determine current level and appropriate program.
  2. 24/7 access to your program and resources via web and mobile app
  3. Daily email reminder of scheduled training
  4. Weekly check of training by your dedicated coach
  5. Discount on face to face sessions
Juniors Training and Competition

‘I’ve been following Hooked on Running’s programs for 4 years and find it motivating, keeps me focused, and has got me to The National Cross Country for the last 4 years” Liam O’Brien, 17 yrs, Belrose

# for those who want to give their training more structure and guidance, with added feedback from your coach

# tailored to specific age/race distance and current level of experience

HERE’S WHAT YOU GET

  1. initial consultation to determine current level and appropriate program
  2. use of online coaching software ‘Training Tilt’
  3. daily email reminder of training
  4. weekly check of training by coach
  5. access to Training Tilt resource library
  6. Discount on face2face sessions

Competitions available

H.R Athletics Winter Cross Country Series

Distance Runners
Team Sports

Contact Us For More Details

Athletics NSW

Cross Country/Road/Track
Distance Runners
Sprinters
Team Sports

See Athletics NSW details 

Athletics NSW

Park Run

Distance Runners
Team Sports

See HERE for all the details about Park Run

Road Events

Distance Runners
Team Sports

Contact Us for More Details

Check out highlights from the 2020
HR Athletics Winter Cross Country Series

What some of our members say

Archie, 10yrs, Lindfield says….
“I like training and competing because I get to make friends, my legs get stronger and it makes me feel good. I really like to do the 400m, 800m and the 1500m the best”
Olivia, 11yrs, Frenchs Forest says…..
I am faster, have fun, and made it to regional cross country. I have learned how to pace myself as previously I had no race strategy. I really enjoy the sessions as there’s different content each week, and get alot out of the cross country races on Saturdays afternoons
Owen, 13yrs, Forestville says….
By attending the running sessions my stamina has improved a lot, I have competed in State for cross country, and learned how to pace myself for races. Everyone in the group is very friendly and easy to chat to so it made it much more enjoyable