U12–13 AFL Athletic Development – 4 Week Progressive Running Program (Beginner)

U12–13 AFL Athletic Development – 4 Week Progressive Running Program Age Group: Under 12–13 Boys Level: Beginner → Early Intermediate Frequency: 3 sessions per week (non-consecutive days) Primary Objective: Build AFL-specific aerobic capacity while introducing tempo, repeat efforts, acceleration, speed and change of direction (COD) Coaching Guidelines Technique first: posture tall, relaxed arms, eyes forward Effort over speed: sessions are focussed on Rate of Perceived Exertion, not maximal racing Recovery: minimum 24–48 hrs between running sessions RPE Scale (1–10) 1–2 very easy | 3–4 easy | 5 steady | 6 challenging | 7 hard | 8 very hard | 9–10 max