Answered By Mick Grant & John Molvar
My dad is a distance runner and he's pretty good. He's trying to make a schedule for me. I am a 10 year old girl who runs cross country for her school and will be running outdoor track. Our races are not longer than a mile. My dad wants to know what type of workouts I should be running. Right now I run about 3-4 miles, three to four days a week. I was very successful during my cross country season. Is this enough training?
Have fun and enjoy the process of gradual improvement. I'd say you are doing well. Perhaps start doing 6 x 200 once a week to practice pacing and gradually become more efficient and gradually get faster. The pace you begin with should be no faster than mile pace because the goal is to learn how to run relaxed at a specific pace. As you go along, you can go faster, even to 800m pace, depending on the event you run. Another good speed workout is 6-8 x 40m as fast as you can (with a running start)-just make sure you are warmed up and it isn't too cold out. I think track workouts at your age should not be intense at all. As far as weekly mileage, your current mileage is fine, just gradually build miles over time. For example, if you run 10 miles per week now and you want to get to 30 or 40 miles per wek by age 15, you can figure out how to build up to that. Here are two rules to follow; 1. Have Fun 2. Stay Healthy