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7LSU7
LSU Fan
Member since Sep 2016
346 posts

Advice for 1 mile - Speed
My kid is trying out for his jr high track team in January. Either the 1600m or 3200m. What are the best ways to improve his times? Should he be running those distances every day running top speed? Doing sprints? Running longer distances at slower pace? Thanks!!


StraightCashHomey21
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re: Advice for 1 mile - Speed
Sprints like a mofo

When running a mile as fast as you can it’s a sprint


7LSU7
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Member since Sep 2016
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re: Advice for 1 mile - Speed
You think like 200m sprints?


StraightCashHomey21
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re: Advice for 1 mile - Speed
200s,400s and 800s are good


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OleWarSkuleAlum
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Member since Dec 2013
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re: Advice for 1 mile - Speed
I would start with 200m sprints, 200m jogs for 10 rounds. Working up to 400m sprints and 200m hogs for 10 rounds. That’s how I used to train to get sub-12min on the Army 2mile. Anything up to a 5k should be almost a sprint once properly conditioned.


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jimbeam
USA Fan
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re: Advice for 1 mile - Speed
One thing I didn’t learn until late in my competitive running career was the importance for speed work over distance work. Especially for 1 mile. Hell want to run a lot of miles to build a base, but speed work is what will make him competitive


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Zappas Stache
Utility Muffin Research Kitchen
Member since Apr 2009
22899 posts

re: Advice for 1 mile - Speed
In Jr high, don't push him, let him have fun. Do short fast stuff....100s and 200s. Maybe a few 400s occasionally. There is plenty of time to be serious if he wants to in a few years.


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marchballer
Stanford Fan
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re: Advice for 1 mile - Speed
He needs to build a base first. Run multiple days a week. Starting with 15 mins building to an hour. Once he has a base of conditioning then we can work on speed. The base will likely be good enough to get him on the team.


Zappas Stache
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Member since Apr 2009
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re: Advice for 1 mile - Speed
quote:

Run multiple days a week. Starting with 15 mins building to an hour.


No


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BurtReynoldsMustache
Arkansas Fan
Member since Sep 2010
3075 posts

re: Advice for 1 mile - Speed
He needs a balance of speed and distance training.

If he has base miles already, here’s a good plan. Mastering the mile

If doesn’t have a base, just hand him off to the coach; it’s really too late to start training one month out.

Plus everyone makes the jr high track team.
This post was edited on 12/1 at 5:07 am


7LSU7
LSU Fan
Member since Sep 2016
346 posts

re: Advice for 1 mile - Speed
He’s been running the CCC since he was 7. I’m just looking to improve his 1 mile time


BurtReynoldsMustache
Arkansas Fan
Member since Sep 2010
3075 posts

re: Advice for 1 mile - Speed
I'm going to assume the CCC is the "Crescent City Classic" which is admirable at his age. That being said, the mile is not a sprint. Sprints are anaerobic and are too quick for the body to catch up in the process to replenish oxygen to the body (< 45 sec). The mile is aerobic. Because of this, the more efficiently the body can restore its oxygen supplies to the muscles the better it can be at sustaining a "faster pace longer".

My point remains the same as above. If he doesn't train his endurance and speed, he will not be a fast miler, period. Just doing 200 meter sprints will just make him better at running 200 meters (and probably eventually injure him if he does that every day).

There is a third factor and that's talent (genetics) but it will only take him so far if he doesn't train to run middle-long distances.

The plan I supplied you is from a sub 4 minute miler and it assumed that before partaking in that plan, the person executing it has run consistently for longer sustained periods of time often. If he hasn't, he will get hurt.





TheOcean
Florida State Fan
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re: Advice for 1 mile - Speed
Burt -- what do you recommend for two miles


BurtReynoldsMustache
Arkansas Fan
Member since Sep 2010
3075 posts

re: Advice for 1 mile - Speed
Assuming all the leg work (base) is there. 400 meter progressions with little rest in between.

Figure out what your 2 mile is and start your quarters at that. Cut a second off every lap. 200 meter walk/jog in between.

Another workout to get you used to running you goal pace would be similar to the above workout but every lap is race pace.

You’re looking to do 12-16 total.

I’m not a coach though so I would seek a second opinion from a professional. I’m only relaying information on things I learned when I was a competitive runner years ago.


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7LSU7
LSU Fan
Member since Sep 2016
346 posts

re: Advice for 1 mile - Speed
He made the team. He’ll be running the 3200.


3nOut
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re: Advice for 1 mile - Speed
Congrats. Got to feel good!

And I don’t mean this condescendingly, but I legit lol’d at made the team. Not because of his accomplishment or anything! I went to a tiny 2A school. We had to beg kids to run the 800, 1600, and 3200. I don’t know that my team ever went to a meet with 3 3200 runners in 6 years of track.

And a funny story. I was a lineman and shot putter. I kept lapping the throwers and my coach told me to stop showing off. I had leaned out a lot but was still a big kid and was just going easy. He threw me in the 800 as a punishment and I beat his two 400/800 guys. That’s how I became a runner.
This post was edited on 2/6 at 8:26 pm


7LSU7
LSU Fan
Member since Sep 2016
346 posts

re: Advice for 1 mile - Speed
He goes to a jr high with 800+ kids. About 25 of the 50 boys that tried out made the team. They have 3 -3200m runners.


3nOut
Houston Astros Fan
Central Texas, TX
Member since Jan 2013
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re: Advice for 1 mile - Speed
No I completely understand. That’s why I said I hoped it didn’t come off condescending!

For reference, I graduated with 45 kids. My track team my junior year was the first time we fielded a sprint relay and mile relay in a single meet in 10 years.

My lol was not on him making the team, but that there was no such thing as “making the team” at my small school.


NOLALGD
Ark-Pine Bluff Fan
Member since May 2014
1149 posts

re: Advice for 1 mile - Speed
In Louisiana in the smaller classes many teams have won the state meet with 2 or 3 distance runners and a decent mile relay team.

To the OP in junior high I would just do what the coaches say and make sure your son has a solid distance base for the 3200 and even the 1600. If he really enjoys those distances by HS he should begin to add some moderate speed work to his training. And also if available run cross country in the fall.


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tigerfoot
Pittsburgh Fan
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Member since Sep 2006
35857 posts

re: Advice for 1 mile - Speed
It really depends on his time now. There is a big difference based in his current ability.

Most junior high kids just get better by running more.


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