Why is my Running Training not Working?

I am 15 years old and do the following training each week:

45 min run x2
30 min run
50 min intervals
1hr run
bike ride

However my sister runs only twice a week for about 30 and 45 minutes and goes for a walk once a week for about 1hr. She is two years younger than I am (but taller). However we both recently did the Cooper fitness test and she got the same score as me. She can also run as fast as I can in races.


As I do more training this seems a bit unfair. Can you explain?


Answer by Dominique:


Hi there,
Thanks for your running training question. Yes, I agree, it does seem a bit unfair that your sister is just as fast as you, while you put in more work. Disregarding weight and your and your sister's fitness history, there are a few factors that can explain this.

First of all, there is a certain natural ability / talent that may put her in an advantage. She may be a more naturally gifted runner while you may have to put in more work to reach the same results.

Second, your sister seems to have developed a bit further already. She is two years younger, but she is taller. Your body may use a lot of your energy at the moment for your growth. During this phase it is quite natural that your sports results are less impressive.

Another reason may be that the training she does is just enough to give her a pretty decent fitness level. As the Cooper test is only 12 minutes and the races you run are probably all shorter than 5k, her basic training gives her just enough depth to be able to maintain her speed for that period.

I would assume that if you were to do longer races your stronger endurance base would put you at an advantage.

So, what to do now if you want to beat your sister?
Assuming you have been doing your current training for quite some time, and assuming you are predominantly running shorter races I would consider switching at least one of the normal runs for another speed session. In addition to this I would attempt to add a little bit more mileage to your weekly totals, however make sure you do this easily. Check the link for an article about increasing mileage safely.

For a more structured approach to your running training, pick up a good running training book like Daniels' Running Formula.


Hope this helps a little bit.
Best of luck with the family rivalry!
Cheers,
Dominique


Join in and write your own page! It's easy to do. How? Simply click here to return to Running Training Helpline.



Like this page:


Share this page:


Like this site:


[?] Subscribe To This Site

XML RSS
follow us in feedly
Add to My Yahoo!

Helpful
Resources

  • Beginner Running Tips

    Are you a beginning runner? Then this is your best starting point. Many tips and running programs on offer, dedicated to you.

  • Running for Weight Loss

    Aiming to lose a few pounds? Get into the Running for Weight Loss section for tips and advice.

  • Running Training

    The Running Training section of the site has got the most articles. It is constantly getting updated with new tips and information. A must-visit if you are serious about improving your running performance.

  • 5k Running Tips

    The 5k is a great distance to run and train for. The great thing is that you can do it quite often and see big improvements.

  • 10k Running Tips

    The 10k is a real challenge. You need to run fast for an uncomfortably long time! Check out this section if you are strong of mind and legs!

  • Marathon Running Tips

    The marathon is a massive challenge. Proper training is so important! Make sure to check out this section if you have got your mind set on the marathon!




What's New?

  1. The Most Important Beginner Running Tips - All You Need To Know When You Start Running

    running-quote003.jpg
    The most important beginner running tips. All you need to know before you put on those running shoes.

    Read more

  2. Marathon Pacing Strategy - Use These Tips and Tricks to Hit That Marathon Pace Goal

    running-quote-051.jpg
    These marathon pacing tips and tricks will help you nail your marathon pace goal.

    Read more

  3. Treadmill Running and a Half Marathon

    Hello, I took up running 6 months ago and only ever run on a treadmill. Most weeks I run 9km 4 times a week and a fast 5km. I want to run a half marathon

    Read more

  4. What is Better? Running Longer Distance or Running More Often?

    I run for 30 minutes every other day with a 15 minute warm-up and a 15 minute cool-down. On the days in between I walk for 60 minutes. I eventually

    Read more

  5. Running and Calf Cramps - Conquering the Calf Cramp Conundrum: Causes, Prevention, and Relief

    The most common issue that we runners will all experience at one point in our lives is calf cramps. They can be a real buzzkill. Check out this page to learn causes and ways to treat and prevent calf…

    Read more