How many Miles should a 14 year old run a week.

This is going to vary from 14 year old to 14 year old. AND, MOST IMPORTANTLY, any increases in mileage should be done gradually. That said, I really think more in terms of how long your "basic" typical run should be. For my recommendation, I have simply worked backwards from the load I think a serious senior distance runner in high school should run. I think a typical day for a serious senior is 8-10 Miles a day. There are kids that will run more, and obviously a lot that run less. From that, I simply work backwards and try to adjust the mileage gradually so there are no big jumps. So, working backwards, I'd go 7-9 for a Jr. 6-8 for a Sophomore, 5-7 as a Freshman, and 4-6 as an 8th grader. Again, these numbers are what I would recommend for your basic bread and butter staple run-- which does not mean you multiply this number time 7 automatically to get weekly mileage. There will be days that exceed the mileage, days off, and eventually maybe 2-a-days. This is the format I have used to train my 14-yr-old son, and he has been very healthy and remained enthusiastic. I also advocate at least a few weeks completely off after seasons at your age.

What sort of times does your son run?

Based on the times you listed and height vs. weight I would gradually increase your mileage, but concentrate more on speed and strength training to significantly bring your 800 time down. Hills, plyometrics, and body resistance(calisthenics)will get you where you want to go. What is your current 400m time? You are going to need to have better speed than a 2:20 800m to make the additional endurance count at the high school level where the longest race you will run is only a 5k.

I ran this PB before I started stepping up my training. The other week I did a 7x 400 session and were doing them in 1:04 - 1:07 so i reckon full out I could run 400 in 60 seconds.

hard to believe that you can do 7x400 at those times but can't run under 2:20

Work up to 70 miles a week over the next year. More if you can handle it.

100 mpw according to Arthur Lydiard.

I reckon I could run under 2.20 definitley - its the first and only 800m race I've ever done so theres plenty of room for improvement.

800 2:12; 1500 4:30; and 3000 9:50

Born2Run wrote:

What sort of times does your son run?

FWIW (not much, given your focus, but at least a little), at 14 I decided I was sick of being slow in 5ks, and wanted to try a half-marathon. I ran a 1:35, which was a pleasant surprise to me. Total mileage was probably never over 25/week, more like 15-20 much of the time. And I was healthy, happy, and not injured. (I'm 29 now, so it's not like I'm a 15yo saying that.)

I was 5'8" and 115 lbs (I'm a guy), so in pretty much the same boat. Just want to reassure you that your legs won't break at 25 mi/week, and that some people your age were racing halfs.

Also, the bit about increasing mileage GRADUALLY is key.

Born2Run wrote:

I ran this PB before I started stepping up my training. The other week I did a 7x 400 session and were doing them in 1:04 - 1:07 so i reckon full out I could run 400 in 60 seconds.

Must have had very long rest in between.

I would say about 70 or 80 is good. And yes, I ran those numbers as a Freshman in HS.

Ummmmmmmmmmm I ran 35-45 at the age of 14. Of the top of my head, I know of seven different guys in my grade that did that much or a little more. 5k time ranged from mid 17's to high 15's during that year for us. I went from 20:05 to 16:52 over the course of that year. As seniors we all were at 60-70(none of us were mileage hogs) and running pretty fast and still progressing a bunch. Honestly, if you're not running 35-40 miles a week by the age of 14-15, you aren' trying hard enough.

As many as you want. You like running, do it.

enough for him/her to improve and enjoy.

Focus on speed-fast leg turnover and technique.

I would say that 25-30miles a week would be decent. Don't obsess over racing at 14, just gain the habit of training regularly (I would suggest you ran more days per week like 6).

If you train frequently you can do more mileage with lesser strain, don't run more than 6-8miles on a training session.

Always practice good mechanics with drills, do some core work and don't forget strides. Also when you're doing speedwork use short repetitions with a full recovery, and do some fartlek as well to boost your aerobic power.

That's what I would do. You should have a coach because even if you know the principles of training you need someone wiser and more experient to put that all together and lead you to success.

Got of plenty of time to be the best son. If you are serious though than 100 miles is a must. No shortcuts. If your coach advises against it than he is a quack and you should train yourself.

I sense a troll but I'll bite...

When I was 14 I had very similar PBs...My best mile was 5:08 and my 800 best was 2:14. I was probably running about 15 - 20 miles. At the end of my track season, my coach told me if I turned out for XC I would letter and make varsity. Within the next year I upped my mileage to about 35 miles a week and had significant improvements. Mile time went down to 4:49 and 800 went down to 2:07....eventually I got up to about 50 miles my senior year and ended with PB of 49.9 1:57 4:27 and 17:05...obviously I was suited best as a 400/800 runner.

I ran a 2:14 880 when I was 14. (Thought the mile was too far) Right after 8th grade I started running about 4 miles a day and ran my first 10k in 42:20. I didn't place and the winner ran 37 something. I started increasing the distance I ran. I didn't even keep track but I had to be around 50-55 miles a week. By the end of that summer, I ran 37:12. The following summer I ran 34:50 as a 15 year old and still didn't place in my AG as I moved up to 15-19!!

My advice is to just go out and run. There will be plenty of time for intervals and workouts once the season starts.