U14–15 AFL Athletic Development – 4 Week Intermediate Running Program

U14–15 AFL Athletic Development – 4 Week Intermediate Level: Intermediate (Pathway Development) Frequency: 3 sessions per week (non-consecutive days) Primary Objective: Significantly improve 2 km performance while developing higher repeat-effort density, aerobic power, and speed endurance aligned with elite junior AFL demands Prerequisite: • Completion of U14–15 Beginner block OR strong aerobic base • Ability to run continuously for 25–30 minutes Coaching Guidelines Aerobic quality drives everything: pace discipline is non-negotiable Speed sessions must remain sharp; reduce volume if mechanics drop Recovery between sessions is critical as intensity increases RPE Scale (1–10) 1–2 very easy | 3–4 easy | 5 steady | 6 challenging | 7 hard | 8 very hard | 9–10 maximal