Training for a 12 year old Male

[NewRunner]

I am 12 years old. I run on my schools track and cross country team. I am 5'7 and 117 pounds. I run a 7 minute mile. Im in decent condition. Right now it is summer time and I wanna train real hard but I need a work schedule. I wanna work on my core too because that will help with running faster and all that fun stuff. Please suggest a routine I have a bit of free time on my hands. We have a general wellness center at our high school and my coach said I could go. I haven't really lifted much before so I should start just doing push ups and stuff or not? Well please give me a work out routine show me some links to threads like this. I wanna be able to run a 6 minute mile and be able to run a 5k fairly easily at a nice pace. Thanks in advance.

 

[Typhon]

You can't really go wrong with body weight exercises like chins, dips, press ups and squats. But if you want to start lifting weights then make sure an experienced adult is around to help you at this wellness centre and get him to take you through doing compound lifts like bench press, squats (with weight obviously), deadlifts etc...

If you take a look at the weight training 101 sticky you'll get a good idea about how to build a routine that suits you. And remember that weight lifting doesn't stunt your growth unless you start lifting more than you can handle which makes it important that the person who supervises you knows what he's doing

Finally, read the nutrition 101 sticky too as training means nothing without nutrition

Good luck

 

[Microwave8]

Set weekly mileage goals to drop that mile time. Try and get a faster 2 mile time too. Get a training log if you don't already have one. That will make you feel like you have to stick to it. When you can run 2 miles in about 13:15 you should be ready to get that 6 minute mile.