Tinman 3000m cc training 12 year old advice

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Reg
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Tinman 3000m cc training 12 year old advice

Post by Reg » Wed Feb 25, 2015 7:06 pm

Hey Tinman,

New to your site, love it.
My 12 year old son is training for 3k cc.
Could you tell me what is the most important workouts to improve his times this year.
He has a pb of around 11min

Thanks

Tinman
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Re: Tinman 3000m cc training 12 year old advice

Post by Tinman » Wed Feb 25, 2015 10:27 pm

For a 12 year old, I recommend distance runs, stamina workouts (CV, Threshold, and Tempo running), hill reps (10-20 seconds reps) at about 1mile racing speed/effort, and short, quick striders (30-60m) about 400 to 800m speed. I don't believe kids, like your son, should train hard anaerobically. Hence, avoid workouts that you see elite runners doing that are fast and with short recoveries.

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Reg
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Re: Tinman 3000m cc training 12 year old advice

Post by Reg » Thu Feb 26, 2015 5:32 am

Thanks Tin! :))

runthe8
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Re: Tinman 3000m cc training 12 year old advice

Post by runthe8 » Thu Feb 26, 2015 11:12 am

I coach middle schoolers as well as high schoolers and I totally agree with Tom. My better middle school kids train like my high schoolers except fewer days per week and obviously lower mileage. I also use fewer and/or shorter CV reps and shorter tempo runs, or do tempo intervals with them instead of straight tempo runs. They can't concentrate quite as well as the older kids and the workout is more do-able if they run too fast or too slow, they can hit the reset button and try again on the next rep! We have had quite a bit of success with this and the kids are happy and progressing and can't wait to run in high school, as opposed to being burned out on too much hard training.

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Re: Tinman 3000m cc training 12 year old advice

Post by Spider Man » Fri Feb 27, 2015 7:29 am

I agree totally with Tom & runthe8 ...

The only thing I would add is that you could supplement his running training ... 3 times per week (?) ... with additional aerobic activity such as cycling &/or swimming ... & think long-term ... what he does @ age 16-18 is far more important than what he achieves at age 12-14.

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