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800 & 1600 for 11y old

Answered By Mick Grant & John Molvar


Hi, I am the mother of a 11 year old son. He is a natural athlete and loves basketball, soccer, and running. He joined a track team a few weeks ago. He is running the 800 and 1600 and jumping the high jump. He normally does well in long distance running. He was competing in 5k races last fall. His times were around 25-30 minutes. The team does not have a long distance coach, but the team coach (a family friend) recommended he run with me in the mornings (I run two or three miles per day and will soon be in training for a marathon, he would finish before me at that time). Then we would figure out what his workout with the team would be in the evenings. What would be a good training plan for a beginner 800m and 1600m runner? He loves running and always has a smile on his face when doing so. I don't want him to get burnt out to soon.


I'd make sure he's having fun so he NEVER gets burnt out. Easy running with you is probably fine. I'd want him to do all of his running with someone. For racing, I'd personally drop the 1600 for now. Maybe add the 400. Easy distance running = Develop endurance 400m / 800m = Develop speed