Story By Athlete - Neva Jansen
Many articles in this series focus on how developing athletes manage increased training loads and expectations. As athletes progress, they face more sessions and harder workouts. Additional work outside the track, such as strength and conditioning, also becomes part of the program. Understanding how training changes at each level helps athletes approach these adjustments with confidence. This way, they are less likely to feel caught off guard.
Progressing to a higher level is not just about doing more. It is about training smarter, taking advantage of the opportunities available to you, and structuring your season around the moments that matter most.
More Sessions, More Demands
The first thing most athletes notice when they move up a level is that the volume increases. Additional track sessions, gym work, and conditioning become part of the weekly routine. This is a natural part of development, and as covered earlier in this series, managing that load well alongside school and recovery is what allows you to absorb the extra work without breaking down.
How training changes in athletics at this stage is not just about quantity. The quality and specificity of sessions increase too. Work becomes more targeted to your event, and the expectations around consistency, focus, and preparation rise alongside it.
The Youth Talent Programme
One of the clearest examples of how training changes in athletics as you progress is selection for the Youth Talent Programme, or YTP. If you are ranking near the top in the UK in your age group and showing the signs of continuing to develop, you may be considered for this pathway.
Being selected for the YTP is a significant step. It provides access to some of the most experienced coaches in the country. You will also have the opportunity to train alongside other top athletes in your age group. The training sessions include not only physical training but also focus on technique, nutrition, and gym work. This approach gives you a broader understanding of elite preparation.
I have taken things away from the YTP that have changed how I approach my own training. One example is my pre-competition warm-up. Before the programme, I did not have a structured warm-up routine in place. Working with YTP coaches helped me build one that I now use consistently. That kind of specific, practical improvement is exactly what the programme offers, and implementing those lessons into your own training accelerates your development in a way that is hard to replicate elsewhere.
Major Championships and How They Shape Your Training
Moving up a level also means stepping onto bigger stages. For me, the major competitions of the season are the English Schools Championships and both the Indoor and Outdoor Nationals. These are the meets that matter most, and they are the ones your training should be built around when you reach this level.
Competing at major championships requires adjustments in training throughout the season. You cannot simply maintain the same training load and expect to peak at the right time. Changes in training for athletics are closely tied to the competition calendar. Your training load, session types, and habits outside of sport all shift based on how far away the key championships are. They also depend on what your body needs at each point in the season.
In the weeks approaching a major competition, athletes should begin to taper. That means gradually reducing training volume to allow your body to arrive at the start line fresh, well recovered, and in the best possible condition. The goal is to peak at the championships, not to arrive there fatigued from a heavy training block.
Planning backwards from the competitions you want to perform at is one of the most important skills to develop at this level. It changes how you think about every session in between.
Training Smarter, Not Just Harder
Progressing in athletics involves doing more, but the athletes who keep improving are the ones who do the right things at the right times. Taking advantage of opportunities like the YTP, building your season around key competitions, and adjusting your training load as the season develops are all part of what it means to train at a higher level.
How training changes in athletics is different for every athlete. The specific sessions, the timing of a taper, and the opportunities available will vary. What stays consistent is the principle: structure, communication with your coach, and a willingness to keep learning and adapting as you progress.
Train With SpeedPro
At SpeedPro, our coaches help athletes manage the demands of progressing to a higher level, building structured, season-long plans that develop performance and prepare athletes for the competitions that matter most.
Find out more about training with SpeedPro and take the next step in your athletics journey.
