Training Suggestions for Kids
Rules /
2011 KFOM Races /
2011 Current Standings /
Race Results / Training Suggestions
For youngsters who would like to get
in shape, here's a suggested training program to get you started in the right
direction.
| Week |
Run Minutes |
Walk Minutes |
How Many Times? |
Total Minutes |
| 1 |
1 |
1 |
8 |
16 |
| 2 |
2 |
2 |
5 |
20 |
| 3 |
3 |
3 |
4 |
24 |
| 4 |
4 |
2 |
4 |
24 |
| 5 |
5 |
3 |
3 |
24 |
| 6 |
6 |
3 |
3 |
27 |
| 7 |
7 |
2 |
3 |
27 |
| 8 |
8 |
2 |
2 |
20 |
By the end of 8 weeks, you'll be able to run a
mile (or close to it) without stopping. Your heart, lungs, and legs will all be stronger
and more efficient!
Remember:
- Run with a friend, brother or sister, or even your Mom or Dad.
- Stretch and warm up for a few minutes before
your start.
- Begin each run at an easy pace and try to
complete each run segment if possible.
- Walking is OK! Always walk 2-3 minutes at the
end of your workout as a cooldown.
- During the run segments, try to look for
interesting things or focus on something to occupy your mind.
- For safety, run in a park, on a trail or a greenway. Wear reflective clothing and watch out for traffic.
- Run at least 2 or 3 times each week.