Source : Kade Meyer

Consult your Child’s doctor prior to any new exercise program. Here is an example training schedule to help kids prepare safely for a 1 mile fun run!

Starting Level of Activity – Unacustomed to Physical Activity

Weeks

Run and Walk Reports

Total Daily Distance

One and Two Run one minute, walk two minutes 1/2 mile
Three and Four Run two minutes, walk two minutes 1/2 mile
Five and Six Run three minutes, walk two minutes 3/4 mile
Seven and Eight Run four minutes, walk two minutes 3/4 mile
Nine and Ten Run five minutes, walk two minutes 1 mile

Starting Level of Acitivity – Fairly Fit but Non-Runner

Weeks

Run and Walk Reports

Total Daily Distance

One and Two Run two minutes, walk two minutes 1/2 mile
Three and Four Run four minutes, walk two minutes 1/2 mile
Five and Six Run five minutes, walk one minute 3/4 mile
Seven and Eight Run five minutes, walk thirty seconds 3/4 mile
Nine and Ten Run ten minutes, walk thirty seconds 1 mile

Starting Level – Runs at Recess, in Gym Class or in Sports

Weeks

Run and Walk Reports

Total Daily Distance

One and Two Run four minutes, walk two minutes 1/2 mile
Three and Four Run four minutes, walk one minute 1/2 mile
Five and Six Run five minutes, walk one minute 3/4 mile
Seven and Eight Run six minutes, walk thirty seconds 3/4 mile
Nine and Ten Run ten minutes, walk thirty seconds or run the entire distance with no walking breaks 1 mile

Eat healthy everyday. Drink LOTS of water! Cross train (ride a bike, take a hike, play basketball, etc.) on alternate days. Take one day of rest a week if you wish or cross train easy on that 7th day. Have fun and be proud of yourself! You are awesome! See you in September!