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BurtReynoldsMustache
Arkansas Fan
Member since Sep 2010
3299 posts

re: Advice for 1 mile - Speed
Cool stuff. My specialty was the 3200. Make sure he’s getting his base miles in when school’s out.


Black n Gold
Duke Fan
Member since Feb 2009
13090 posts

re: Advice for 1 mile - Speed
Just curious, what are his PRs in those two events? My 12 yr old son runs both 1600 and 3200 for his track team. Recording his splits last season during training, as well as at meets, really highlighted his lack of discipline. He had a pretty goo aerobic base, and descent sprint speed since he's taller than most everyone else. He was running a rather solid first two 400s, with a lousy third 400, and a blistering last 400. Stress the importance of consistency in his training on days he does speed work. My son was able to knock off a good ten seconds or so by just becoming more disciplined.


7LSU7
LSU Fan
Member since Sep 2016
376 posts

re: Advice for 1 mile - Speed
I’m not sure of his PRs. Running in the neighborhood he’s ran a 6:15 - 1 mile. 3200 I’m not sure of. His 1st meet is this Wednesday. He’s probably one of the shortest and youngest ones on the team (August bday).


Black n Gold
Duke Fan
Member since Feb 2009
13090 posts

re: Advice for 1 mile - Speed
That's a really good 1 mile time. Depending on where you guys live, that should put him solid in the 2nd tier of runners. There are going to be some over trained kids out there that run a sub-5:30. If he hasn't been on a track yet, which I assume he did during his tryouts, I would try to get him on one this weekend, even if it's only to run a couple of slow laps. a 400M track can be pretty intimidating to a kid who has never ran on one. Good luck to your boy. Hope he has fun and keep us posted how he does.


NOLALGD
Ark-Pine Bluff Fan
Member since May 2014
1187 posts

re: Advice for 1 mile - Speed
Running at a target pace is maybe the most important thing a young runner can learn to do. Once a runner can hit a target pace its much easier to add in speedwork and work on different phases of each race.

So yes, keep working on that!


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hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4560 posts

re: Advice for 1 mile - Speed
quote:

Cool stuff. My specialty was the 3200.


I don’t think I knew this. I was at a very small school and ran 1600, 3200, and 4x800 but 3200 was my best. Wish I would have stuck with it past 9th grade cause I think I could have been decent.


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7LSU7
LSU Fan
Member since Sep 2016
376 posts

re: Advice for 1 mile - Speed
They have practice today at the high school on a track today. Then one more before the meet. He’s running the 3200. I think he’d do better in the 1600 but I’m not the coach so we’ll see.


Black n Gold
Duke Fan
Member since Feb 2009
13090 posts

re: Advice for 1 mile - Speed
It will be easier for him to cut his teeth in the 3200. Far fewer kids run it compared to the 1600 because they want to. Easier to train for as well since it will be more about building and sustaining aerobic base. In case you coach him up a little on the side, a general rule of thumb is that you should be doing speed work at 1/4 the distance of your race. So you may want to shoot to have him run more 800m than 200m and 400m.


7LSU7
LSU Fan
Member since Sep 2016
376 posts

re: Advice for 1 mile - Speed
In his school they have 6 - 1600 runners and 3 - 3200. He’s the fastest of the 3 so that’s good


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7LSU7
LSU Fan
Member since Sep 2016
376 posts

re: Advice for 1 mile - Speed
He ran a 13:30 in the 3200m at practice today first time running on a track.


TigeRoots
New Orleans Saints Fan
Member since Oct 2008
5971 posts

re: Advice for 1 mile - Speed
I'd say that's pretty damn good!


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Black n Gold
Duke Fan
Member since Feb 2009
13090 posts

re: Advice for 1 mile - Speed
quote:

e ran a 13:30 in the 3200m at practice today first time running on a track.


That's darn good. If you guys are located in Louisiana, and he continues to improve, he'll probably be in contention to finish top 3 some races. He has a bright future ahead of him.


7LSU7
LSU Fan
Member since Sep 2016
376 posts

re: Advice for 1 mile - Speed
We’re in St Tammany. Looking at last years parish championship you’d have to run low 11s in the 3200.


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4560 posts

re: Advice for 1 mile - Speed
What grade is he in though?


7LSU7
LSU Fan
Member since Sep 2016
376 posts

re: Advice for 1 mile - Speed
7th grade
quote:

What grade is he in though?


hogbody
Arkansas Fan
Fayetteville
Member since Oct 2008
4560 posts

re: Advice for 1 mile - Speed
Yeah that’s pretty darn good for 7th grade


Black n Gold
Duke Fan
Member since Feb 2009
13090 posts

re: Advice for 1 mile - Speed
We're in St Tammany also, but my boy is still in the middle school division. Didn't know any of the schools out here had that big of a pool to draw from in track. I'm assuming those were either grade times. I'm also willing to bet they had a pretty good distance between the winners and the second group.


7LSU7
LSU Fan
Member since Sep 2016
376 posts

re: Advice for 1 mile - Speed
I just saw the top 3 and it ranged from 11:08-11:15


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LSUgrad08112
Member since May 2016
1596 posts

re: Advice for 1 mile - Speed
Everything in this post is true. A mile is absolutely not a sprint. And if you do have to sprint to run a 6-7 minute mile pace, you frankly shouldn’t be wasting your time on trying to be a competitive distance runner and should stick to doing it as a hobby


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IllegalPete
USA Fan
Front Range
Member since Oct 2017
6214 posts

re: Advice for 1 mile - Speed
quote:

He ran a 13:30 in the 3200m at practice today first time running on a track.


I started to laugh at that pace, thinking lil 7LSU7 is slower than me. I can beat a 12 year old!

Then I realized 3200 is 2 miles, not 1.



Good luck on Wednesday!


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