how many of these kids you are talking about ran 35-40 miles a week. I would say not many, 35-40 a week for a middle school kid is a ton! so as I said before hes already dipping into his potential bank.
how many of these kids you are talking about ran 35-40 miles a week. I would say not many, 35-40 a week for a middle school kid is a ton! so as I said before hes already dipping into his potential bank.
Billy! I agree he is dipping into his potential, but to say he's pretty far into his talent is an exaggeration
There has been a lot of proven research in the subject of physiological development in adolescent males.
To prove your argument that the typical 13 year old averaging 35-40 miles per week (for how long of a period of time other than just last winter? We don't know, do we?) has come anywhere close to maximizing their physical potential in distance running would be difficult don't you think?
Looking back at my training last winter, I guess I slightly exaggerated when I said 35-40 miles per week. According to my log, I averaged 31.7 miles for ten weeks from mid December to late February. After that, I could not run for almost a week because of the flu. Less than a week after that, track started and I've been running 10-15 miles per week since. I realize than I should have checked before I posted 35-40. For some reason I thought I was running more than 31.
So, did you try the treadmill exercise ?
for what it's worth wrote:
So, did you try the treadmill exercise ?
I am currently taking a one week break from running after track season, but it is almost over and I am planning on trying that exercise on Friday.
I just tried the treadmill exercise. It wasn't that difficult, but it definitely worked my quads, Achilles, and calves. Running backwards uphill was awkward, but it got less awkward towards the end.
3 day cycles:
Tempo (4-6 miles)
Easy (45 min relaxed pace)
Easy (50 min relaxed pace)
Intervals of 4-6X1200m-2000m (S/O Malmo)
Easy (45 min relaxed pace)
Easy (50 min relaxed pace)
Long Run (75-90 min relaxed pace)
OFF
Easy (30-45min relaxed pace)
We do treadmill exercise along with deadlift, goodmornings and squats 3 x a week. Other 3 days are body weight exercises. Workouts are ancillary to running, and pay a good dividend for the investment ! My son ran low 5 min. 1600 in 8th grade, like you. I wish we had done more strength training then. We also do two workouts a week on treadmill.
newname wrote:
DaCloner wrote:5:01 as an 8th grader is a pretty darn good time. In all honesty don't take your summer training too seriously, just run. if you ran 35-40 last winter keep it there or up it to maybe 45. At 14 years old you don't need to be slogging out big mileage and structure. Do one longer run per week and then just run on the other days. Go play volleyball with friends, frisbee golf, go on the boat, etc. At that age just make sure you do some running, anything like 25-40min a day. Wait until your body is more mature to actually slay it with some real high mileage summer training.
I would support what DaCloner said. In short, you are going to be good no matter what. Whether that means 4:30 as a senior or 4:15 or something even better than that, remains to be seen and just LET IT BE SEEN.
I would run no more than 40 mpw. If you consistently run that until Aug 15th you will have 10 weeks of base training better than most kids on your team or in your region really. I would run 5-6 times per week and just alternate 35 min with 45-60 min runs.
Something like this:
M: 35 min easy (7:00 pace) + 5-10 strides after on grass or SPRINT drills
or OFF to rest
T: 45 min easy
W: 35 min easy
Th: 45 min easy
F: OFF - have fun with your friends
Sa: 35 min easy + strides or sprint drills
Su: 60 min easy
This is 30-40 miles depending on pace and number of days running.
.1) Distance running at a high level is a grind and you will have to give up a lot once you get under 4:30 / 9:30. Also after age 16 you will likely have to get a job, so enjoy this time as much as you can.
.2) Have fun with your friends as often as you can and integrate training into your life in a way that it doesn't take over your life. Play Bball, tennis, swim, rollerblade, whatever you like to do. Those things will all help your running and should not be given up until you are really training seriously.
.3) Run first thing in the morning and do weights right after if you must, then you should be able to have the rest of the day for whatever after 9 or 10 AM.
1) try to train with some friends as much as you can. AND DO NOT RACE. This builds a bond with your teammates and will strengthen both of your abilities / performances for the next 4 years. If you have any teammates that are keen, the best fun you can have is to go for your run, do strides together, lift weights if you want (this all takes 60-90 minutes really) and then do something fun for the afternoon like ride your bikes to the lake or beach, play some 3 on 3, invite some girls to play mixed doubles, or whatever.
2) you can do your two "long" days at a harder pace or as fartleks or as hill fartleks (that is a good way to NOT get burnt out) but it is not necessary.
3) I ran 5:15 in 8th grade and 4:50 in 9th and I would say the best thing for a distance runner to do (especially a young distance runner) is to not run your base runs too fast.
4) if this volume seems too easy you can run 6 days or lengthen the 45s to 50 or even 60, but I would not push beyond that level. I did this kind of training when I was a 4:50 / 10:20 freshman and really I think had my best results that year (even though I went much faster when I was older). After that I was always pushing to be a 4:30 miler and then a 4:20 miler and I made all of the mistakes I am cautioning you about.
Best advice on the thread. You're only 14. Plenty of time...