Help my son get faster please.

Cisseismint

My son is 12 and he has started coming to Parkrun with me and the wife.

He does the 5k in just under 22 mins. He doesn’t really do any other running, but wants to do some speed training on the treadmill to help him get faster for parkrun.

So I have 2 potential work outs in mind for him.

The first is 2mins at speed 15 followed by 1 min at 12 (or maybe even slower for the 1 min recovery)repeat 10 times.

The second possibility is 3mins at 10 followed by 1min at 17. And repeat for 30 mins or so.

Both options would be after a gentle 10 min warm up. I think the second option would help him gain some speed, he is really skinny and I can leave him for dead over 100m, even though he is way faster than me over 5k. I think he would enjoy option 2 more too. But then I know nothing about running and I am happy to wheeze my way round parkrun in sub 25mins.

So help us please, fast healthy people. 😀

Cisseismint

Sorry, meant to add he will do the treadmill session once per week over the summer. Like on a Wednesday or something so he is rested ready for parkrun on Saturday. He wants to get to sub 20 by the end of the summer.

MeanderingMammal

For a 12yo I'd personally point him at a youth coach.

Fwiw I'm not trained in coaching youths so wouldn't feel comfortable providing advice.

Cisseismint

Haha I know what you mean, you have to be careful with kids.. What would u suggest if he was 18? If u tell us that, we can try it, but you won’t have to feel guilty if he dies or something. Hahaha.

aokoye

Cisseismint wrote: »

Haha I know what you mean, you have to be careful with kids.. What would u suggest if he was 18?

The point is that 12 year olds need different things than 18 year olds. Given that he enjoys park runs I would find a running team/club for him to join that caters to youth. It would get also get more out of it than just good coaching, which is a good thing.

k8eekins

Cisseismint wrote: »

Haha I know what you mean, you have to be careful with kids.. What would u suggest if he was 18? If u tell us that, we can try it, but you won’t have to feel guilty if he dies or something. Hahaha.

There are children who road run with their parents, children who go on (open sea/game animal) hunting excursions with their fathers and the other menfolk of their families ... Socialising your child early with the correct approach to all manner of progressive disciplines is best nurtured, when it's from parent to child, with the support and the commitment of family.

I was a champion sprinter and I'd disliked clubs. I disfavoured the alternative coaches. They levelise and had favourites. If your son is exhibiting the talent you've spotlit, compounded by his interest, with the trust he has for you both - his parents, this is the way to go.

ETA: Don't have them dissuade and kill his passion.

GrumpyHeadmistress

Echo what others said about getting him signed up to a running club, ideally one with a youth coach. A poorly hashed out plan can cause him to lose focus, become bored and resent running. Experienced youth coaches know how to challenge the runner without over training them.

viajera99

Cisseismint wrote: »

He does the 5k in just under 22 mins. He doesn’t really do any other running, but wants to do some speed training on the treadmill to help him get faster for parkrun.

There's the issue right there. The simplest and safest way for him to run faster is for him to run more. It doesn't need to be fast; adding volume (at a comfortable pace) will allow him to race faster.

dewd2

I can't speak to how a child would react, but if I only did speed work and ran a race each week I'd probably get slower and most likely get injured. Not a good combo.

Get a real coach to at least advise you. If he is serious you owe him that much. If he just wants to spend time with you then don't put the pressure on him. Let him enjoy running for what it is - FUN.

Good luck.

Edit to add: If he is really serious, skip the dreadmill. The drills he needs to do are outside. Plus the time commitment is better handled mentally outside for most of us.

MeanderingMammal

Cisseismint wrote: »

Haha I know what you mean, you have to be careful with kids.. What would u suggest if he was 18? If u tell us that, we can try it, but you won’t have to feel guilty if he dies or something. Hahaha.

The issues relate to musculoskeletal development as well as cardiovascular. The type of programme I'd design for an 18yo would generate overuse injuries due a 12yo that will affect him for life.

Coaches trained under the UK Athletics regime sign up to a code of conduct.

Fwiw a 12yo wouldn't be put on a 5K plan, it's too far to really train properly without injury risk. Even training for the mile wouldn't involve any speed work at that age.

sugaraddict4321

Cisseismint wrote: »

Haha I know what you mean, you have to be careful with kids.. What would u suggest if he was 18? If u tell us that, we can try it, but you won’t have to feel guilty if he dies or something. Hahaha.

You might have meant this as a joke, but it is NOT funny. MyFitnessPal is geared towards healthy behavior for adults. Training your child as if he's 18 based on advice from an internet forum is a terrible idea.

Seek the help of a professional who is qualified to train children his age.

With respect,
Sugar
MFP Moderator