Calling All Running Coaches: Your Wisdom Wanted
By Ralph Havens, PT —
Hey Running Coaches — I’d love to get your advice about training young runners. Your experience and perspective mean a lot.
Please copy & paste the questions below into an email and send your answers to:
Ralph@RalphHavens.com
— or paste your thoughts in the comments below.
If you’re open to it, I’d love to share your answers on my Run Blog so other runners, parents, and coaches can benefit. Visit: Ralph’s Run Blog
Questions for Coaches
Distances referenced: 800m through 2 mile for middle/high school athletes, and up to 10k for collegiate/post-collegiate runners.
Click on each link below for the questions.
1. Training Philosophy
What’s your overall philosophy about training—especially for middle school and high school kids, as well as collegiate and post-collegiate runners?
2. Periodization
Do you use or recommend periodization—such as Jack Daniels’ Phase I–IV—or another structure for base training, workouts, tapering, racing, and rest?
Please share specific guidelines and example workouts per phase if possible.
Please share specific guidelines and example workouts per phase if possible.
3. Hard / Easy Days
How do you balance hard and easy days? What does an “easy day” look like in your program (pace, duration, recovery activities)?
4. Injury Approach
What’s your perspective on injuries, aches, and pains? Do you advise running through certain issues or resting? When do you refer to medical professionals?
5. Plateaus in High School Runners
I see many runners who peak in 8th–10th grade and then don’t progress even with good coaching. Do you notice this? What keeps motivated high school runners improving year after year?
6. Chronic Injuries
As a PT, I see runners who do the “right things” but still have recurring injuries. What might be holding them back from healing fully?
7. Keys to Success
What are the most important ingredients for success and progression in young runners? (e.g., love of running, love of racing, resilience, coaching, teammates)
8. Inspiration
Who are your favorite coaches, mentors, or resources you follow for training guidance and inspiration?
How to Reply
- Copy the question(s) you want to answer.
- Paste them in an email or the comment box and add your responses.
- Email to: Ralph@RalphHavens.com
From Chris Fredlund coach and runner
1. On Specialization vs. Variety in Training for Young Athletes: Sustainability is key. Especially for young or developing athletes. I strongly believe that early athletic development should emphasize a variety of movement and exercise types. There’s ample research showing that this approach helps build a more durable and well-rounded body, while also nurturing a flexible and resilient mindset.
Over-specialization at a young age can lead to burnout, boredom, and a narrowed experience of sport. While some athletes have found success through early specialization, it’s often not sustainable in the long term for most young athletes.
2. Training Philosophy and Periodization Approach: There are no “secrets” in training, no magic workout or perfect formula. We’re all human, trying to create stress adaptations to improve performance, whether that’s running faster, longer, or more efficiently. Periodization is essential. I don’t follow one rigid model, but I generally begin with a base-building phase focused on increasing volume. Then I layer in threshold work to raise lactate tolerance. As the season progresses, I introduce VO₂ max work, along with some speed development. Closer to competition, depending on the athlete’s goals, we add pace-specific training and finally taper into recovery. The key is progression, not perfection.
3. Balancing Intensity: Hard Days vs. Easy Days: It’s simple: hard days should be hard, and easy days should be easy. Honoring this contrast is critical for adaptation and growth. I also encourage athletes to take three minutes post-workout to lie down, close their eyes, breathe, and reflect; what went well, how they felt, and what they learned. This helps kickstart recovery and reinforces learning from the session.
4. Understanding Discomfort vs. Injury: Discomfort and minor aches are part of the training process, but true injury can often be avoided with a smart, sustainable training plan and strong communication with a coach. My rule of thumb: discomfort should not alter movement patterns. If it does, training stops. If it’s below a 3/10 in severity and doesn’t worsen, we proceed with caution. Athletes should be supported in building a training ecosystem that includes strength, mobility, nutrition, mindset, and recovery.
5. Navigating Plateaus in Performance: Performance plateaus are common, especially in youth. Sometimes they stem from not fully committing to the core values of the program. At other times, physiological changes in growing athletes require program adjustments. It’s crucial that coaches recognize and adapt to these changes. One thing that helps immensely is athlete buy-in; understanding the sport, valuing the process, and seeing success as the result of an integrated system. That mindset leads to long-term growth.
6. On Injury-Prone Athletes: Not every athlete is going to set a world record, and that’s okay. Each body has unique capacities for durability and efficiency. If an athlete repeatedly struggles with injury, there’s always a reason. We must dig deeper into their process and adjust variables like recovery protocols, strength work, nutrition, and biomechanics to support long-term success.
7. Key Factors for Successful Youth Progression: In my view, the three biggest contributors are:
– Sustainable programming
– Strong communication with coaches, teammates, family, and oneself
– A genuine love of running
These pillars build not only better athletes but more balanced and fulfilled individuals.
8. Coaching Influences and Continuous Learning: I’m constantly learning and seeking to grow, adapt, and evolve as a coach. I’m fortunate to be surrounded by a rich community of knowledgeable mentors and peers, including Matt Welch (The Aerobic Group), Dylan Sykes and Conner Johnsen (local youth coaches), Craig Bartlett (Fairhaven Runners & GBRC), Andrew Brown (Apex Chiro/PT), and Mark Jamontoc (Praxis). I regularly reach out to these coaches to share ideas and problem-solve. A huge shoutout to my friend Jack Polerecky (McKirdy Trained), who coached Julia Paternain to an incredible 3rd place finish in the women’s marathon at this year’s World Championships, so inspiring!
I hope this contribution is helpful and engaging for your community. Thanks again for the opportunity!
Best,
Chris Fredlund