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COMING BACK TO RUNNING
need a new program
Dear Coach Ed,Hey, I am 14 and I want to start running again. I used to run and got to state level but the past 2 years I haven't been running all the time. I play 3 sports every semester but they don't keep me running fast. Next year I will be running 4kms in the championship for school and I need a program to help me. Can you help? And another thing, when I finish a race people always tell me I look like I have gone for a brisk walk (no red cheeks, no puffing) but when I am running I feel I can't go faster. Then when I finish, I feel I have done nothing. Kate Hi Kate, Thanks for coming back to running. I've addressed this topic in previous letters that I've answered for KR. You can see all my letters on Building up my running for XC and Increasing mileage. Also check out Schedule for 1500. This schedule will guide you through a 13 week program that you can use for XC as well as the 1500. Once you have your base mileage set where you are comfortably running that mileage for a few weeks, try this workout: 1 mile warm up. Then run 3 minutes as fast as you can while still keeping your form. Then take a 2 minute rest run done at normal easy running pace. Now repeat that 3 minute fast 2 minute easy 5 times. Allow for at least a 1 mile cool down run. Your goal for this workout is to have your last 3 minute fast run as fast as your first 3 minute fast run. I guarantee red checks and puffing if this workout is done correctly! Good luck Kate and thanks again for coming back to running. 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. 