Advice for 1 mile - Speed

You think like 200m sprints?

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.

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

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No

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.

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.

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.

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.

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.