Hello everybody,
Looking for a little advice for my 13 year old daughter who finishing up 7th grade. She started running last Fall in Cross Country and is currently finishing up Track. She currently runs somewhere between 12 and 15 miles per week. Her best Cross Country time for 2 miles was 16:30 at the end of the season on level grass. Her current 1600m PR at (near) the end of track is 7:16. She has one more race coming.
She's caught the bug, and I assured her that glory awaits her if she puts in the work, so I would like to help her gear up over the summer for next year's 8th grade Cross Country/Track season.
Any pointers on how to best utilize this time in between the track season and Cross Country? I was thinking easy mileage, ramping up 10% each week to a max of 20 to 25. I DON'T want to get her injured or burn her out and would rather err on the side of caution. What kind of drills, if any? I was thinking strides maybe 3 times per week in the middle of her runs?
If anyone has some more specific advice, it would be most appreciated as I am not a professional by any means.