Training Young Runners
Yes you are what you train to be, so the first mistake people make in training young runners or swimmers for that matter is to pile on the miles. Build that big aerobic base and get them real slow! It is preferable to start with good sound running mechanics and get them comfortable running fast. Then gradually build up their ability to carry that speed. That does mean to imply that it is an either or proposition, but it should be a mix or a blend. The reason the US is struggling to produce distance runners is that during the prime years when speed can be developed they are out slogging on the roads, learning how to run slow and getting rewarded for it. In 1972 we had five boys, ninth graders, run from
posted by Vern Gambetta @ 12/07/2006 04:28:00 AM
6 comments
6 Comments:
Can you suggest a strength program for this type of athlete? (maybe an example of what the ninth graders did)
Thanks Vern!
Get copies of Vern's books - 1.) Building the Complete Athlete, 2.) Gambetta Method and I expect his new book to have all you need as well.
Mark Day D.C., CSCS, DACBSP
Vern,
I understand your point about creating better athletes at that age but I bet those 5 boys did not have ordinary genetic make-up.
Mark,
Have both of them but there is not a template for endurance runners.
Hopefully his new book does.
On page 91 of the Gambetta Method book their is a pretty good outline what to do with endurance athletes. Maybe not as specific as you want to see but there. You can also do a search on this blog here and find workouts for 400 meter runners which is a sprint but still usefull. Hope that helps
Mark Day D.C., CSCS, DACBSP
Vern:
Great post on your blog, I get sick and tired of hearing XC coaches talk about mileage without regard to intensity. For 3 years I ran a pretty successful XC program at the Middle School level by going short to long every year, and not asking for summer mileage from my runners. I alternated increases between volume and speed, while providing dynamic flexibility, hurdle mobility, mach drills, general strength exercises, as well as some good old fashioned kid games such as hopscotch and dodgeball to their training. My program doubled in size in 3 years from 11 to 23 and I none of my kids dropped out in my 3rd year. I had 11 of 17 girls run 2 miles under 15 minutes and of the 6 boys, all run under 14 minutes for 2 miles this past season with one boy who ran 12minutes for 2 miles. I tested them regularly at 200m and 400m TT's to gauge for fitness and fatigue.
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