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Coach Bob Williams

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Training

05/17/09 More

Training

My daughter is 7. She was the third child first in her age category to finish a 5K run. She ran the entire race. She completed a one mile run this weekend with a time of 6 min 28 secs. How do I ...

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Summer Track Activities

05/17/09 More

Summer Track Activities

My son is 13 and has recently run in 1 meet through school in hurdles. He placed 3rd and would like to participate in more activities or training during the summer. He spends mid-June/early July ...

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5k training

05/16/09 More

5k training

We are organizing a 5k fun run through the PTA of our elementary school. I would like to provide a training program for the students that they can follow during the summer, possibly to include a t...

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How fast recuperations runs...

05/15/09 More

How fast recuperations runs be?

2 months ago i ran a 5k in 19:05 , I can do 4x1600 in 6:00 with 4:30 rest in training now every other week and tempo of 4 miles at 6:50 pace, I do my easy runs at 9:00 pace are they too slow or too...

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7 year old wants to run

05/06/09 More

7 year old wants to run

My daughter wants to run with me. She can walk run a 3 mile stretch. Is she too young? What is she able to complete safely at her age. She wants to run 5k with me eventually. I am training for ...

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Triathlon running

05/03/09 More

Triathlon running

My 15 year old daughter trains for triathlon with a club with qualified coaches. This is her week; Mon swim 1.5 hrs. to include specific sets and drills both sprint & distance sets (coached by na...

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Middle school running

04/30/09 More

Middle school running

I am looking for your viewpoint regarding how much is too much for a 13 year old female runner. some coaches seem to think that if she is a gifted runner and has a good aerobic base she should be...

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13 year old cross country t...

04/03/09 More

13 year old cross country traning

Could you provide a training program for a 13 year old female cross country runner? She has been running in the Chilten cross country and the Oxford Mail cross country this year she has an injury ...

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Running the 1600

04/03/09 More

Running the 1600

I am in 8th grade, and I have just started my first year of track. I am a horrible sprinter, so I decided to maybe do the 800m. When I signed up for what events I wanted to do, I put the 800 down. ...

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Weight lifting for females

04/03/09 More

Weight lifting for females

You Mentioned the importance of weight training 2-3x a week in an answer I read regarding a female who is not progressing in x-c running. I have a daughter who runs x-c and the mile and 800 in tra...

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