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Dandy Lion
Georgia Fan
North Fulton / South Forsyth
Member since Feb 2010
43987 posts
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re: Advice for 1 mile - Speed
Fartlek. Properly supervised.


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DavidStHubbins
New Orleans Saints Fan
Member since Oct 2012
22 posts

re: Advice for 1 mile - Speed
13:30 is a fantastic start for a 7th grader.

Overall there’s a few ways to improve his speed. Ultimately it’s a combination of increasing weekly mileage gradually and doing speed workouts. As mentioned earlier, he will need to increase his base mileage initially and worry about speed later in the season; essentially trading one for the other over the course of the season. Becoming a better distance runner over the years will come from increasing base mileage in the off seasons and using more of the season for speed work.

Fartleks are one example of speed work. Other speed workouts I enjoyed were Flying 2’s and soccer. Flying 2’s is where you jog 200m, sprint 200m until you do 1 mile worth. A few sets of those are a great workout. Soccer or any sport like soccer where you’re moving continuously with intermittent bursts is great for a speed workout.

In regards to regular run days, the goal should be to hit consistent mile splits and over the course of a season, to drop that average time.


7LSU7
LSU Fan
Member since Sep 2016
389 posts

re: Advice for 1 mile - Speed
So his first track meet was tonight. He ran a 12:59 - 3200m and finished in 2nd place. Overall a great first race for him. I’m super proud right now. Also the boys team in his school finished in 1st place.


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BRIllini07
Chicago Cubs Fan
Baton Rouge, LA
Member since Feb 2015
1045 posts

re: Advice for 1 mile - Speed
Biggest hurdle is mental, I’d get him into some youth 5k’s and semi-distance races and let him soak in the social aspects of distance running. It’s inhernelty going to be “less fun” than sprinting in school age,but the culture of distance running can last a life time.

The high school version of myself was a long sprinter (200m/400m/hurdles) and now I do some distance work.

On the technical side, keeping your muscle balance stready through the run I think is the most important at that distance. It’s not obvious, but the key variable is not how fast your legs move, but it’s how much force you impart on the ground,

When we sprint, we pretty naturally put everything we got into thrusting off the pavement and moving forward as fast as possible. When we jog,we pretty much take all of that forward force out of that equation and are just really moving quicker with our normal walking forces.

When we distance run, we need to do more of a slow sprint (slower movements, but maximum force per movement) than a fast jog (quick movement, but not much force with each step).


7LSU7
LSU Fan
Member since Sep 2016
389 posts

re: Advice for 1 mile - Speed
After a few canceled meets from all of this rain, his 2nd meet was tonight. He ran a 12:40 - 3200m and finished in 1st place. 2nd place ran a 13:09. He knocked off 19 seconds from his 1st meet. District championships are next week


Black n Gold
Duke Fan
Member since Feb 2009
13137 posts

re: Advice for 1 mile - Speed
Hell yeah. That's a damn good time for a Jr High kid. 2nd place kid probably wasn't even out of the turn yet. Hope he's enjoying it and plans on sticking with it.







7LSU7
LSU Fan
Member since Sep 2016
389 posts

re: Advice for 1 mile - Speed
quote:

Hell yeah. That's a damn good time for a Jr High kid. 2nd place kid probably wasn't even out of the turn yet. Hope he's enjoying it and plans on sticking with it.


Yeah we have a pic of him crossing the finish line and you can’t even see 2nd place. He’s loving it. He ran every day during Mardi Gras break because he wants to get better.


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