Effective Distance Training Program for High School Athletes
A successful low-mileage distance training program designed for high school athletes, developed by Neville Anderson. With a focus on running 20-40 miles per week, the program has produced top-performing runners at local, statewide, and national levels. Notable alumni include athletes competing at UGA and Harvard, along with professional runners. The program holds multiple state records and emphasizes structured training across early season, competition season, and championship season periods.
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Successful Low Mileage Distance Training For The High School Athlete Neville Anderson Neville Anderson
Intro Training: Average of 20-40 miles PER WEEK, depending on the age of the athlete. This program has produced a steady stream of successful runners at the local, statewide, and national levels. A few of those athletes are: Anna Marian Block (UGA), Henry Dwyer (UGA, current professional), & Graham Blanks (Harvard commit). Two of our alumni are currently running professionally (Henry Dwyer with Tinman Elite & Adam Hearn with Pacers Running; New Balance sponsored). Our program currently holds 4 of the 6 distance state records in Class A Private, and the ALL TIME state record for boys cross country.
Notable Program Performances TIME EVENT SIGNIFICANCE Class A Private STATE RECORD; GHSA #7 ALL TIME BOYS 1600 4:10 Class A Private STATE RECORD BOYS 3200 9:13 Class A Private STATE RECORD; GHSA Course Record BOYS 5K Cross Country 15:33 GHSA #5 ALL TIME (holds Class A Private STATE RECORD at 2:10) GIRLS 800 2:09 GHSA #2 ALL TIME (holds Class A Private STATE RECORD at 4:51) GIRLS MILE 4:45
We divide our season into THREE separate periods: 1. EARLY SEASON 2.COMPETITION SEASON 3.CHAMPIONSHIP SEASON
Period 1: EARLY SEASON 2x per week: High volume track workouts at slow speeds and short rest breaks. 1x per week: Long hill repeats at stride pace 3x per week: Slow recovery runs of 3 to 6 miles (depending on age and physical development) 1x per week: OFF DAY; complete rest.
Period 2: COMPETITION SEASON Differentiation of workouts per an athlete s strengths and weakness. 2x per week: Intense track workouts, moderate rests between reps, sometimes substitute a track workout for high intensity hill runs. Include short sprints workouts in this period. 4x per week: Slow Recovery Runs of 3-6 Miles Per Week. 1x per week: OFF DAY; complete Rest
Period 3: CHAMPIONSHIP SEASON 1x per week: High intensity track workouts focusing on short sprints: 400s, 300s, 200s and 150s. 1x per week: Hill sprints 4x per week: Slow recovery runs of 3 to 6 miles (depending on age and physical development)
Our Philosophy REST & RECOVERY ARE EXTREMELY IMPORTANT! Positive mental coaching is stressed just as much (if not more) as our physical coaching. The coach & athlete must have a positive relationship, led by TRUST. What you eat/drink is equally as important; the wrong diet can undo your training! Intensity followed by rest & recovery is the secret to our success!
