Run-Down Forums

[Angelo Z]

Hello Im 14 atm about to turn 15 in 2 weeks. In 8th grade I started to train seriously In January with a mile time of 6:50. Now 7 months have past and my mile time is down to 4:57, and I am on the right training pace to get in the 3 minute range at 17 years old. I first started with 30 minutes everyday running. When summer vacation came I started to use Hicham El Guerrouj's training program but at lower standards. I have a question about aerobic running though. Every 30 minutes I run 3.5 miles and when its colder I run 4 miles. Around how many miles should I run in 30 minutes on average to make of it a great aerobic workout?

[Dan]

That's great progress, but don't be surprised if the improvement levels off and comes much slower. Most people improve a bunch at first, but the gains are much more difficult to come by once you're already in shape.

I don't consider 30 minutes of running to be in the "aerobic" ballpark... To be truly aerobic, you should be going for at least 45, preferably upwards of 60 minutes. You should be fine with 45+ at your age. Pace is secondary to time when dealing with aerobic work.

Dan
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[Angelo Z]

So if you reccomend 45 minutes, like how many miles or distance are you talking about being covered in that time?

[Dan]

That depends totally on ability. You should be running fairly comfortably for the bulk of the time, feeling a bit winded toward the end, but never gasping for breath.

Dan
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[Indeurr]

One question: why cannot the school's coach help you?
We will gladly help you, but he could do it as well or better. A good coach is a great thing during the elementary and high school times; afterwards, in college, you may be better off running outside of college.
You seem to be a bright young man with a sharp mind, and a dedication.

Try to get it at the library or use the interlibrary borrowing form and get Track and Field Coaches Survival Guide-- it is a great manual by a great coach.
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[Angelo Z]

We have high school coaches, but its for after school athletics. I cannot join cross country or track in highschool because no one can pick me up, and there arent any late buses. Car pooling won't work either so I have to do everything by myself.