Parents of 5K racers -- a question

[SeeDisney]

Any parents here who's children like to race 5K's??? Well, my older two does and we've raced a few of them.

A question for some expertise.....my 10 year old son wants to drop his finished time about 10 minutes off. He averages about 35 minutes. Some of his friends can finish a 5 k in around 25 to 29 minutes.

I thought I read that as adults we can onl drop about 10% of our time. But what about children??

Any children or preteens out there can drop many, many minutes off as they progress. He's not overweight at all but just doesn't have that fast speed yet.

Thanks for your input......

 

[Tiger Lily 03]

I hope you don't mind. I am going to move this over to the Events side of WISH. There are many experienced walkers/runners there that might have suggestions.

My initial thought was that it should be fun for your DS at this point in life. If he enjoys it and can gradually build up maybe. It seems pretty fast to me, but that's coming from someone who is always proud to be a participant and usually at the back of the pack doing it.

 

[andromedaslove]

My 6 year old has just started running in order to run the 5k at Disney this year. He is adamant that this is what he wants to do, so as long as it is still fun for him I will let him do it. In my Junior varsity and Varsity Cross Country Teams there were boys around 13-14-15 years old that were running 4 min miles. So I don't think it is impossible for him to increase his speed. However, I still wouldn't think it would be wise for him to try and do it all at once. When is the race he wants to do in 25 mins? How long does he have. I would probably keep to the 10% a week rule just to be safe. There's no sense in injuring himself. If he wants to increase his speed talk to him about doing one or two speed workouts a week. Now keep in mind that all of this is me just guessing. I haven't had to do any of that with my son yet, he's 6 and runs 4 min walks for 1. All of this is going off of my experience from some 12 years ago. 25 Mins really does seem attainable though, as long as he does the speed work to get there. (depending on how long he has before the 5k he wants to make that time in)

Dana

 

[wtpclc]

10 minute miles for his age is not impossible by any means. He needs to work up to it, as others have said, though. When we talk 10%, our trule of thumb is that we only increase distance or pace/intensity by 10% per week. So, while he can't do it in one week, it is do-able. If that's what he want sto do, great. Just make sure he eases into it and has the back up trainign to do it. At 14, as a girl, my 24 minute 5K ws considered very slow. Now, there's a lot of growing bwtween 10 and 14, but if he's having fun and not getting any aches and pains, let him go.

 

[SeeDisney]

Thanks everyone.


My son is very competitive and wants to push himself.

We usually do a 5K race or two every month. However, the past three months, he always runs the same around 35 minutes in a 5K and some of his same age friends are running it in around 24 minutes or so. He just wants to get better at it.

Our next race is next Wednesday night, with myself, my daughter and son and my brother. I'll have him run a couple of miles beforehand.

 

[wtpclc]

He doesn't put any miles in between races? I bet if behe ran 2 to 3 miles, 2 to 3 times a week, his tiem would come down like crazy.

 

[andromedaslove]

Yeah I have to agree he should definately be putting in a few miles (1-2) a couple of times a week at a faster pace if he wants to improve his pace for the races.

Dana

 

[windwalker]

Training for running or walking requires: Strength, stamina, speed and recovery.

The people in the know claim that you need to do at least three training sessions a week.

1. Do a run/walk equal to 1.5 X your regular distance. If 5K is your distance then your Long Slower Distance, (LSD) should be 4.5 miles or more.

2. Do a tempo workout. My tempos are to start slow and get progressively faster for usually 4 miles. You can also start slow for the first mile to warm to it then 2 miles pushing the pace a little then the last mile slow a little to cool down.

3. Do speed work. Intervals on a track or go on a run/walk of 3 miles speeding up between telephone poles and slowing down between the next
poles to recover.

4. You need to strengthen your body also. I walk hills to build strengh. Games like soccer are excellent for strength building also. I wouldn't put a 10 year old on a weight lifting program.

Dave

 

[SeeDisney]

Thanks everyone for the tips. I'll definately have him follow Dave's rule.


Last night my son with me ran two miles. I'm a jogger myself (although slow) and participate in 5ks with my kids. Our next race is this coming Wednesday night, so I'll post his time. I admire my son's determination.


My husband is currently training for the Marine Corps marathon for October 2008. He's a retired Navy officer.

WOW --- I never knew this board EXISTED after being on the Disboard for a few years now.

 

[wtpclc]

Sounds like you need to join us on our weekly training threads! BAsically just a support group for walkers and runners.

 

[SeeDisney]

Well son has ran a couple of times and a couple of miles this week with my brother (who's visiting from out of state). As for this past Wednesday night race, we all decided as a family to drop it cuz it was deathly humid.

We're shooting for this Saturday's morning, June 30 race -- the weather is cooler. My husband, my brother, my daughter, and 10 year son will race it. Already paid for it so we're commited.

I'll post again our results. Thanks for the tips.

 

[SeeDisney]

Just to update --- my son shaved off two whole minutes!! -- finished the 5K in 33:21. My daugther did in in around 35 minutes, my brother (who hasn't ran a 5K in 18 years!!) did in in around 36 minutes. My husband completed it in our 26 minutes.

So proud of my son and his determination. We're planning on doing another 5K in coming Saturday, the 7th of July.

Thanks so much for your advice everyone.

 

[andromedaslove]

Congratulations to your son. Two whole minutes is no laughing matter!! That's awesome!! If he keeps running a couple of times a week he'll only get better. You might want to try having him run a mile or two at a faster pace than his 5k, to help him build up his speed.

Dana

 

[wtpclc]

Congratulations!!! That is awesome! Thansk for letting us know!

 

[Tiger Lily 03]

Congratulations to your son!

This is wonderful that your family can participate in the events together. What fun!