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THE MILE
Presidential Challenge
Dear Coach Ed,My son is 11 years old and for the last two years he has missed the Presidential Award at school because he missed the distance run by 30 seconds or so. As an 11 year old, he will have to run 1 mile in 7:32. Last year as a 10 he had to run a mile in 7:57 but did it in 8:31. Please advise me on a training program to improve this year's time. Carey Dear Carey, Have your son do a two mile run once a week at a comfortable pace. For him that would be about a 10 minute per mile pace. On another day he could start off by running slow for 5 minutes. That is his warm up. Then run 45 seconds fast followed by 45 seconds slow. Repeat that 5 times. Go back to running 5 minutes slow again. Be sure to have him stretch before and after this run. After six weeks of that he should be ready to try a mile run. Break up the time he wants to run the mile in quarters. He needs to run 7:32 so that comes out to 1:53 per lap. Now guide him as he runs. First lap will be 1:53. If he is too fast tell him to slow a little. Too fast would be running under 1:50 the first lap. On his second lap he should arrive at 3:46. Again guide him. If he is 3:42 he should slow up. If he is slower than 3:46 he has to pick it up. Third lap he should be at 5:39. Now it is all up to him. If he is close to that time constant encouragement on the last lap will bring him through. "Nice job," "You're looking real good! " "Keep it up!" "You can do it." Good Luck Carey, This should work. 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. 