My 16 year old son has been building a tremendous base for track. Basically, he took two weeks off after XC and then went into a phase of jogging and cross training for 4 weeks. From there, he went into base training for 8 weeks that went up to 45 - 50 miles per week with a long run of up to 11 miles on Sunday and one days during the week of some light speed and and one day some strength (k's, miles, etc.)...but nothing really hard. He's a 1600/3200 guy running in the 4:30's.
He went on a church camp and stayed up late for a couple nights and came down with a severe cold for about two weeks. Now he gradually started getting back in to it and his legs are like lead and he's running very slow. Any advice on how to shake out the legs?
Thanks in advance for your wisdom and time.