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!
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