Drop time in mile and mile1/2?

Question

My 14 yr old son runs mile and mile1/2 at 5:20 and 8:20. His coach is horrible as he makes him run 3-4 miles everyday---and that's it. He also makes him run in the field because he says running everyday on track will give him shin splints. I know he is full of sh**. can you confirm he is full of it? What type of reps should he run? I am thinking 2-100m, then 2-400m, then 1-800m, then 2-400m, then 1-1600m, mixing up the distances and running 60%, then 75%, so mixing up the % of running all out as well. on one day and then 3-4 miles on the other days--alternating. Anyone have ideas? He is 2nd in district as the top runner is 4:50 and 7:40. Now he is entering HS where the comp will be tougher.

Answer 1

Varying the workout and including some strength training (weigh lifting) is definitely better than just running.

You'll find plenty of training programs on the net. Try several and see what gets the best results. A good training program is not "one size fits all". It has to be tailored to the runner's abilities and weaknesses.

One of the things that helped me with speed was cycling. Riding while spinning your legs @ 75-85 rpm is good for conditioning.

Both of the aforementioned increase final kick should a race come down to the wire.

Another thing that helps is keeping a log of time and distance. Get your Son a Timex and have him keep track of splits and total time over X distance. Give him a notebook to write down everything. This will allow you to gage progress and he will learn how to pace himself per lap to reduce time. Many Coaches make this mistake.....telling a runner to run faster, but never showing them how to do it. This is by far the best way to show a kid how to measure progress...or lack of it. You do not want to find out how good or bad you are at the track meet. You should already know your capabilities before competing.

The 30 second difference between him and the district champ is quite a difference......but your Son is only 14. He has plenty of time. Encourage you Son to talk to the faster kid. Heck, if he can work out with that kid, that would be good.

One of the things that many kids overlook is diet. Your Son may look fit, but he can improve if his diet is optimized. I alway attend my Son's athletic events and take him healthy food so that he does not have to eat fast food offered at athletic events. I always take extra for his team mates.....good way of getting my Son training help.

The 3-4 mile a day workout sounds like an off season workout. Since summer has started, I assume that's why his Coach is just looking to keep him running. Of course all bets are off if you Son is running this summer.

Is there a running club in your area? If so, sign him up and get him running with more seasoned/faster runner's. He will definitely improve running with experienced runners.

Communicate your concerns with the Coach. The Coach may be open to input. Most Coaches of kids that do well know that parents provide input to their kids. You already have interest in his improvement........you can help him as well.

Good luck and tell your Son to have FUN.

Answer 2

yea those are good workouts.....we did that in hs and we would go to the penn relays every year...but set times for him

you could send him for a 30 min run in the morning and setting how many miles he runs and raising the bar

Answer 3

Your plan is much better. Perhaps you should apply to be the coach or assistant coach in high school (I am not kidding by the way).