Training Suggestions for Kids

Rules / 2013 KFOM Races / 2013 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.