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

You need to gain more weight, your weight is to low for your height. I am 14 and weigh 123, try to eat more and drink a lot of water

Born2Run wrote:

Ok so I've been running for 2 Years now but have only started taking it seriously in the last couple of months. I run 800 in 2.20 5k in 18.30 10k in 39.50. Very recently I've been upping my milage to around 15 miles a week for the last 3 weeks and have been seeing significant improvement. I do a good mix of speed and endurance sessions. Should I up my mileage to 20? How many miles do I run if I want to be "the best" without overtraining or getting injured. I currently train 4 days a week. I am 14 years old 5'10 and weigh 126lbs.

It depends on how good you want to be. Ritz was doing 80 mpw at 14 and 100 mpw at 16.

Pile up miles.

It'll pay off later in your career.

Great PB's, you have some good strength if you are not running more than 15 miles a week.

My son was 15 back in April and has been building up since he was about 13 and a half. I am a runner too and have been coached by several good coaches. He wanted to do it a bit more, so we worked on a training plan.

We focussed on getting him up to 5 and then 6 days a week. Initially, just on getting out and knowing why he was running regularly. Starting off he would do 2 sessions with the athletics club and fill the rest of the time with recovery runs. We focussed on knowing why he was doing a particular run with sessions targeting pace(s) and recovery focussing on time on feet, not pace.

Recovery could be just 10 or 15 minutes. We did try and have one longer recovery run which we worked up to 30 minutes at the start.

We increased the running as he felt he could cope. Some days with school, growth spurts or other reasons he was tired and we adjusted accordingly. This would be where you are different and you need to work hard at knowing when you are over doing it, getting a coach would help but learning yourself is a very good skill. If you only run 3k one day and then stretch/roller for 30 minutes you should be happy.

My son, was probably doing 5 / 6 km for recovery by the time he was mid 14yrs with 10Km once a week when he could cope. The day after big cross countries or when he was tired he ran less for his long run. It took him 8 months to do get really relaxed for 10km. He is 15 yrs 5 months now and the 10km is quite easy plus he nearly always manages it each week (he hasn't bothered increasing the pace). He is doing probably 40/50 Km a week at the moment with 2 or 3 hard quality sessions.

When he was 13 1/2 he did 21.08 5km, early 14 he moved to 19:20. 14 1/2 he improved to 18.44 (just behind you). A week before his 15th he did 17:08. He hasn't done one recently but he is much fitter now for sure, he did 4.10 for 1500m a month ago, which was reward for his consistency. He grew a lot in the 6 months before his 15th. Taller than his dad!

My son, has moved to a new coach a couple of months ago and the training supervision is passing over to him but I will help with the recovery part since I run with him when I can. His training squad is really good, if you can find a good group this will help too.

Keep a diary, focussing on how you felt as well as times / distances etc. Don't rush to reach targets, you will develop and improve as your growth/development occurs.

Good luck.

Hi, I'm a boy in pretty much the same position. I've been running for 5 years now and been taking it seriously the whole time. I run 800m in 22.10 5k in 1.08.43 10k in 2.39.52. Recently I have even been able to bring my MILEAGE up to around 15ft a week on the way to the kitchen and back multiple times and for the last few weeks, I too have seen a significant improvement in my speed (I can now get a full footlong down in just 45s). Just like you, I do a mix of speed and endurance sessions. Should I go for the double footlong? How many can I eat before I die from a heart attack or get severe indigestion? Is it really true you are supposed to use a question mark for all questions or is that a government conspiracy? I currently train 8 days a week. I am 14 years old 4'2 and weigh 212lb.

I'm 14 and I run 50 miles per week.

how good wrote:

It depends on how good you want to be. Ritz was doing 80 mpw at 14 and 100 mpw at 16.

Absolutely not true. It is well documented that Ritz ran the same four mile loop every day as a 14 year old. This is 24-28 mpw depending on whether or not he took a rest day. In the fall of his freshman year, he was in the ballpark of 45-50 mpw (he turned 15 right after his freshman XC campaign).

The summer going into his senior year (age 17), he was doing 90+ mpw with a lot of tough mileage, but came down slightly during the fall.

Troll? If you are running 84 miles a week as a freshman in high school, good luck improving... Let alone only running 4:46 off of 84 mpw

Shoot, forgot to add. You don't need for all the Gatorade and Powerade. You really only need that for when you are running marathon-type runs. Its not bad to have one if you want it, but water does the job of hydration at the levels we are running at. Plus you won't have all the extra artificial sugar and sodium from the Gatorade/Powerade.. what kind of pace are you running? You mentioned something about the OP having trouble with the pace your running? What kind of pace are you going at?

Fr - 30mpw

So - 40mpw

Jr - 50mpw

Sr - 60mpw

Maybe more as an upperclassmen if you can handle the workload and love it, like 70-80mpw. But, your best chance for success beyond high school is to cap it there. Obviously, YMMV.

10 - 15 miles below your breaking point.

Born2Run wrote:

Ok so I've been running for 2 Years now but have only started taking it seriously in the last couple of months. I run 800 in 2.20 5k in 18.30 10k in 39.50. Very recently I've been upping my milage to around 15 miles a week for the last 3 weeks and have been seeing significant improvement. I do a good mix of speed and endurance sessions. Should I up my mileage to 20? How many miles do I run if I want to be "the best" without overtraining or getting injured. I currently train 4 days a week. I am 14 years old 5'10 and weigh 126lbs.

Again people here mostly advice you to up your mileage. But running real fast results is

more a question of how you run your miles than how many miles you run. What I have seen in my coaching

is that the so called lactate threshold is a very important factor to improve results.

This is of course not only a significant factor in my coaching , also in the training of Ingebrigtsen brothers and

Patrick Sang`s coaching of Eliud Kipchoge and Geoffrey Kamworor.

Do not increase. You are a speed demon so focus on speed. Back off to around 8 mpw. You are overtraining with 15 mpw based upon your 800m time.

Work up to 30 miles a week over the next 6 months

4-6 miles a week for an 8th grader? You americans are bloody weak. 

You responded to a poster who may be in a nursing home, in prison or deceased. You responded to a 10 year plus post!

>"bloody"

>British person detected, opinion ignored.

yeah... that definitely doesn't make sense....

Weird stuff, I ran my 1st timed mile in pe at 15 yrs old with 0 miles per week and ran 5 flat. So mileage means what?