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Coach, I'm in the 6th grade

Answered By Mick Grant & John Molvar

Question

Coach, I'm in the 6th grade and I ran an 8:10 mile in school this year. I didn't go out for track but I want to work hard over the summer so I can be competitive on the cross country team. Can you suggest a workout or how many miles should I do starting in June until school starts again? Justin

Answer

Justin, Thank you for writing. There are 2 rules for long term development as a distance runner; 1. Have Fun 2. Stay Healthy Since it seems that you aren't running now, the important thing is to stay active. Do other sports, in addition to running, to find out what you like and develop all around athletic ability. For running, just start at 5 minutes per day and just add a few minutes per week, every other week. For example: Week 1 - 3 days, x 5 minutes = 15 minutes Week 2 - 3 days x 6 minutes = 18 minutes Week 3 - 4 days x 5 minutes = 20 minutes It is also important to develop your basic sprint speed, so running short races in track is a good idea, or you could do 6 x 40m sprints every couple weeks. Always remember that everything you do must adhere to Rules 1 and 2. The number 1 reason kids quit sports is because they don't have fun. Go have fun! Comprehensive articles on training are in our book, "The Youth and Teen Running Encyclopedia" http://www.amazon.com/dp/B00AG7CXJ8

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