My 16 year old son (Australia) is starting his track and field season and has his state titles in 7 weeks time. He has just finished cross country season. He has always done traditional type speed work but after reading up and studying new coaching theories I would like to ensure he has longevity in the sport. I've coached him and realise I can only take him so far. I really like the structure and framework that Coach Schwartz promotes. In hindsight, I think he has done to many intervals over the cross country season and I don't want to make the same mistake during track season. In Australia we have a long track season. School Track goes from September to December and Athletics Australia Track concludes in March the following year. For the first time he would like to compete with a goal of competing at the Australian T&F championships in March 2019.
His PB's as a 15 year last year were:
3000m 9.09 - has only run one.
I would like to include a lot more aerobic type work in his training program. Is the following structure reasonable and sustainable?
Monday - Easy 35 minutes + 6 x 100m strides w/100m jog rec
Tuesday - 4 x 1km CV reps (Based on 10km pace) w/200 jog rec + 5 short reps (max 400m) at either 3km or 1500m pace
Wednesday - Easy 50 minutes
Thursday - 4 x 800m CV reps (Based on 10km pace) w/200 jog rec + 5 short reps (max 300m) at 800m pace
Friday - Rest
Saturday - Easy 45 minutes (with 20 mins at tempo pace) + 6 x 100m strides w/100m jog rec
Sunday - Easy 70 minutes
I would really appreciate any advice and thank you Coach Schwartz for taking the time to post all of your learning's on the internet.