Running challenge for 14yo nephew

High School Running Distance

3 years ago 01/03/2021 1:14pm EST

Hi guys,

My nephew wants to accomplish a running challenge as part of a set of extra curricular activities that he participates in.

Some details:

- Male, 14 years old

- Limited regular structured physical activity, normal weight/height

- End March completion date

- Ran a trail with me for 6 miles back in Oct, can comfortably ride a road bike for 1.5 hours

What’s a suitable distance that he could train for over the next 3 months? I would expect the run to be off-road. Any ideas of an appropriate training week would also be very much appreciated!

3 years ago 01/03/2021 1:38pm EST

re: BuyTheDip

I'd say go for a 5k at that age there isn't much benefit to going longer. Maybe as a challenge do a first one, then see how much he improves by with training, using the same loop.

3 years ago 01/03/2021 1:42pm EST

re: BuyTheDip

Train him for the mile. Have him do some body weight exercises and 30 miles a week. See how fast he can get in 6 months.

At 14 he should try to develop his short distance speed. All of the great long distance runners in high school can run at least mid 50s for 400.

3 years ago 01/03/2021 2:05pm EST

re: BuyTheDip

Great stuff, thanks for the replies. I will get him to run a mile to set the baseline.

3 years ago 01/03/2021 5:27pm EST

re: BuyTheDip

Have him train for a 5:38 mile. Then set your sights on 4 min.

3 years ago 01/03/2021 5:37pm EST

re: BuyTheDip

I'm taking it that he's not a runner (as in not going to do cross country and track in high school) and you're just looking for a "running accomplishment" that would be challenging and meaningful but not impossible, another possibility is to run a half marathon. At 14 and as a kid who already ran 6 miles with you, sounds like 13.1 would be within reach but would still be difficult. If you guys are into trails, maybe there's a good 13.1 trail course that you could target. This would be more of a one-off, bucket-list kind of distance that's still reasonable and shouldn't thrash him physically.

But setting a time goal for a mile is definitely a good idea too if doing something short and fast is more up his alley. Depending on how fit and naturally athletic he is, breaking 6:00 or breaking 5:30 are nice goals.

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Running challenge for 14yo nephew

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