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MAKE IT TO THE TOP
12 Year Old and the 800
Dear Coach Ed,Hi my name is Joshua I'm 12 and I run the 800m. My best time is a sad 3:30. I weigh 115 and I'm average height. I'm not asking for much. Just ten minutes of your time. If you could maybe help me with a training schedule or a diet plan. Any thing will help me at this point. I know if you help me with one of these things I can make it to the top. I know I'm really slow for my age, but that doesn't matter to me. I know with a little help I can make it to the top. KNOW I WILL MAKE IT TO THE TOP. I might seem a little cocky but I believe in myself and everyone in my life. So if you find it in your heart to help me, thanks. Joshua Dear Richard, Joshua, the 800! That is my favorite track event. 3:30 is not a sad time for the 800. It is very respectable for a 12 year-old boy. Look at it this way. How many boys your age, from your town, even compete it track? Not many I bet. Here is something else to think about. A time of 3:30 seems slow to you but it sounds mighty fast to someone who runs a 3:45. Stop comparing your times to the best in your age group. Starting now have fun with your running. Do your best in practice and competition and your times will come down. Now I will do my best to give you a basic schedule to follow. Not knowing how you have been training I want you to start with the minimum time and work up to the maximum time. For example on Sunday the schedule reads 20 to 30 minutes. Start with 20 minutes and gradually increase to 30 minutes. That should take about 4 weeks. You can change any of the days, just be sure not to do a speed workout the day before or after a long run. Sunday: 20 to 30 minute run. Easy run you should be able to talk while you run. Monday: Off Tuesday: 10 to 15 minute run. Easy run you should be able to talk while you run. Wednesday Off Thursday: 5 minute easy run then speed work: ( 45 seconds fast controlled running followed by 45 seconds of easy running) repeat that 3 to 6 times. End with 5 minutes of easy running. Joshua, be sure to start with 3 repeats and work up to 6. Friday: 10 to 15 minute run. Easy run you should be able to talk while you run. Saturday: Off That is the basic schedule I give to my 800M and mile runners. Another tip is to run some 400 meter races. This will help improve your speed for the 800. As far as diet is concerned eat fruits and vegetables, limit sweets (candy, cake, and ice cream) but most important keep active. Ride a bike, walk, play soccer, play basketball, play, play, play! Joshua, You said you can make it to the top. Go for it but have fun along the way. Coach Ed
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Ed Poirier, "Coach Ed", recently was invited by the United States Olympic
committee to attend a workshop and training seminar at the Olympic training
center in California. 