A young boy of about 14-15 years old is wanting to start running. He has no prior experience running, what should he start out with for weekly mileage? I was thinking about 18 miles for first weeks.
A young boy of about 14-15 years old is wanting to start running. He has no prior experience running, what should he start out with for weekly mileage? I was thinking about 18 miles for first weeks.
Make him do the DANCAN! Low mileage , fast!
First four weeks:
Week one 15 min everyday
Week two 30 min everyday
Week three 45 min everyday
Week four 60 min everyday
Add some strides, fartlek runs, diagonals and short hill reps. If you can do most of your running on a grassy field or dirt trail if you can. This will prevent shin splints.
Work him up from 10mpw to 96mpw over the course of 2 months, he'll be crazy good!
Kbeb1115 wrote: what should he start out with for weekly mileage?
the question itself makes no sense. you shouldn't be thinking in terms of weekly mileage targets at this age.
a 15-year-old boy should not be given formal training in any one particular sport but should be encouraged to participate in a wide variety of sports activities that require running: soccer, baseball, tennis, rugby, cricket and basketball for example. less formal games like he and tag are good fun too. these games will be fun and he will get plenty of running just from participating. add in a small amount, once or twice a week, of short distance running (up to 3 miles) over trails or in a park or round a sport field rather than on the road or sidewalk. this should be done at an easy, conversational pace preferably with someone else, either in a group of folks his own age or with an adult or family member.
when he has stuck to it for a couple of months and volunteered interest in either further training or racing, then move on to more formal work. the danger here, that I have seen more times than I care to count, is that they are pushed at the pace the supervisor suggests rather than being allowed to develop their interest at their own pace. don't push, just provide the opportunity, suggest variations, but let the kid figure it out for himself in his own time. you'll know soon enough when he's had enough.
Cheers.
Cottonshirt wrote:
when he has stuck to it for a couple of months and volunteered interest in either further training or racing, then move on to more formal work. the danger here, that I have seen more times than I care to count, is that they are pushed at the pace the supervisor suggests rather than being allowed to develop their interest at their own pace. don't push, just provide the opportunity, suggest variations, but let the kid figure it out for himself in his own time. you'll know soon enough when he's had enough.
Cheers.
I agree. This was how I started in 8th grade. I decided to go out for a run during the winter. Did my own thing...enjoyed the running. Kept it going, then joined the track team.
Cottonshirt wrote:
Kbeb1115 wrote: what should he start out with for weekly mileage?
the question itself makes no sense. you shouldn't be thinking in terms of weekly mileage targets at this age.
a 15-year-old boy should not be given formal training in any one particular sport but should be encouraged to participate in a wide variety of sports activities that require running: soccer, baseball, tennis, rugby, cricket and basketball for example. less formal games like he and tag are good fun too. these games will be fun and he will get plenty of running just from participating. add in a small amount, once or twice a week, of short distance running (up to 3 miles) over trails or in a park or round a sport field rather than on the road or sidewalk. this should be done at an easy, conversational pace preferably with someone else, either in a group of folks his own age or with an adult or family member.
when he has stuck to it for a couple of months and volunteered interest in either further training or racing, then move on to more formal work. the danger here, that I have seen more times than I care to count, is that they are pushed at the pace the supervisor suggests rather than being allowed to develop their interest at their own pace. don't push, just provide the opportunity, suggest variations, but let the kid figure it out for himself in his own time. you'll know soon enough when he's had enough.
Cheers.
I don't like to criticize other people's responses much, but the OP asked about beginning running and said the boy "is wanting to start running." He didn't say the boy is wanting to start playing soccer, or cricket or tag with his friends. The OP wants real advice for a teen to start running.
MelRnr wrote: The OP wants real advice for a teen to start running.
I agree with your central point that it is best to try and answer the person's question. being an ignorant dullard myself I usually interpret the question to be the bit that ends with a question mark. which was: what should he start out with for weekly mileage?
so I answered: add in a small amount, once or twice a week, of short distance running (up to 3 miles) over trails or in a park or round a sport field rather than on the road or sidewalk. this should be done at an easy, conversational pace preferably with someone else, either in a group of folks his own age or with an adult or family member.
so I'm afraid I can't see that you actually have a point. I gave very specific advice on how much mileage the boy should be doing per week, where, under what circumstances and at which pace.
would it be considered argumentative of me to point out that you didn't answer the question at all?
Cheers.
No, not argumentative, it's a fair point. I figure that there are people far more qualified than me to provide advice for the OP.
What you said is good, but once a week probably isn't enough for a 14-15 year old who actually wants to run. 18mpw that the OP asked about to start is probably too much for week 1. I say 2 - 3 times per week for the first few weeks at distance and paces that are comfortable for the kid. I agree max on that should be 3 miles at a time and probably starting at 1.5 to 2. Make a plan to build up mpw over the next 8 weeks to about 15 or 20 mpw. Then access.
Some kids need more structure and motivation, and some are self motivating. And the plan depends on what he wants to get out of running. Running in a group and in scenic areas is a good idea as you said.
MelRnr wrote: I figure that there are people far more qualified than me to provide advice for the OP.
considering the advice you gave, I would consider that unlikely.
it's not really about qualifications, it's about wanting to help people enjoy our sport. someone like you, qualified or not, could help a lot of people with sensible, common sense replies to their queries. all you need is a little gentle nudge to get you started and you find that you want to learn more yourself so that you can answer other types of questions. this is how coaches get started.
thanks for engaging.
Cheers.