8 Week Youth Running Development Program
8-Week AFL Running Development Program
Most young footballers go into pre-season one of two ways. They either do nothing, or they run themselves into the ground with random runs that leave them sore and no quicker. This program gives you a clear plan instead: what to run, how far, how fast and how much rest, every session for 8 weeks.
It’s built around what footy actually asks of you: accelerating, hitting top speed, braking, changing direction, backing up repeat efforts and running all day.
What’s inside
- 24 sessions: 3 runs a week for 8 weeks, with every rep, distance and rest period set out
- 3 levels on every session: Developing, Intermediate and Advanced, so you pick your level based on your training experience, not your age
- A recovery week built in, so you build up without overdoing it
- Testing: a broad jump and 20 m sprint in Week 1, retested in Week 8 along with a 2 km time trial, so you can see exactly what’s improved
- Warm-ups, cone set-ups and diagrams for every session
- A weekly log to track your runs and how you’re pulling up
- Clear safety and stop rules, so you know when to back off
Who it’s for
- Young footballers who want to get fitter and faster before the season starts
- Players who want extra running but don’t know what to do or how much
- Anyone who wants a structured off-season or pre-season plan instead of guessing
What you’ll need
- An oval or open grass area
- A few cones (or anything you can use as markers)
- A phone or watch to time your runs and rest
How it works
You get an instant PDF download after purchase. Use it on your phone at the oval or print it out. Sessions take about 30–65 minutes.
If you have a current injury or medical condition, check with a health professional before you start.
Built by Joel Trudgeon, JTrudgeon Performance.