How can I design myself a running- training schedule?

Question

I am 13 years old (male), and very fit. Ive been running for a long time and have never had a training schedule. Is there a maximum I should be doing for my age? But I really need a schedule so i don't 'come of track' with my training. I am not specificly training for any event, I just need to maintain and get better/faster at general running! PLEASE HELP ME CREATE A DECENT TRAINING SCHEDULE, I WOULD BE VERY THANKFUL!

Answer 1

Check out Runners World for a list of training schedules depending on what you are training for.

http://www.runnersworld.com

Answer 2

For any running event from 800m up to the marathon... you need to increase your aerobic capacity.  A good weekly schedule looks like:

- One long run a week (can be twice as long as your other runs).  Run at an easy pace.

- 3-6 easy pace runs per week

- Twice a week do 3-4 "strides."  Strides are 50-100 meters each.

Runs should be easy.  You'll get faster by running more miles not by running your training runs faster.  You will see long term improvement by running consistent miles at comfortable pace.  Strides are not sprints; just work on quick leg turnover to keep in touch with your speed.

Over the next few weeks increase your totally weekly mileage by about 10-15% per week.  When you get to 25 miles/week (say 9 mile long run and 3 easy runs of 5 miles, or 7 mile long run and 5 easy  runs of 4 miles), time your self in a mile -- you'll be fast!

When you're at 25 miles/week, you should add a tempo run to your schedule.  Replace one of your easy runs with a 20 minute run at a comfortably hard pace.  If you run the mile in 6 minutes you should probably do your tempo at about 7 minutes/mile.  If run the mile in 5:30 you should do your tempo at 6:30/mile.  Don't race your tempo run.  It may not feel very difficult, but it's not supposed to be.  It trains your body to handle lactic acid.

Remember, run more miles!  Don't race your training runs.