DEVELOPMENT 101
by Mick Grant
(Also published on kidsrunning.com)

DEVELOPMENT 101

  • Developing as a young runner should be simple.
  • Start at the bottom and “climb the ladder” one step at a time.
  • The goal over time is your own gradual improvement.
  • Fun + Motivation + Direction + Work + Consistency = Success

TRAINING -- “PUT MONEY IN THE BANK”

  • Words of Wisdom from Three time Olympic Champion Peter Snell: “Training is simply a balance between damage and repair”
  • Know what you can handle -- and do that -- start someplace
  • Run an amount that you enjoy
  • Training pace doesn’t matter much for beginners, run at a relaxed pace
  • Run at a pace which will allow you to carry on a conversation
  • As you get stronger, increase the distance gradually.
  • As you get stronger, your training pace will gradually get faster.
  • Over time, incorporate a variety of training paces into your plan.

RACING -- “IT’S BETTER TO UNDER-RACE THAN OVER-RACE”

  • Have long-term and short-term goals---both are very important.
  • Short-term goals lead in the direction of long term goals.
  • Always have a plan.
  • Your beginning race pace doesn’t matter. Improvement matters!
  • Break down races into splits (ex. 200m) so you know what to work on.
  • Work on running races at an even pace for the entire race.
  • Gradually, work on improving each split. Learn to run negative splits.
  • Whether racing track or cross-country, practice race pace sometimes. (Ex., if your goal is to run 6 minute pace for 5k, practice 1 mile tempo at goal pace. When you get stronger, run up to 1.5 miles at goal pace)
  • Be patient and realistic -- the only thing that matters is gradual improvement.
  • I recommend starting with short races as a young athlete (100m, 200m).
  • Move up as slowly as possible as you develop strength.
  • Ask to run on relays. Relays are excellent speed training and fun.

SUMMARY -- “HAVE FUN!”

  • I believe in CONSISTENT training and racing a little
  • Recovery is key to improving long term
    Know what you can handle and do that in training and racing
  • DO NOT DO WHAT YOU ARE NOT READY FOR
  • You want to stay healthy so your training is consistent over time
  • Consistent training is money in the bank