This training plan is designed specifically for youth ages 10-15 years old interested in successfully completing a 5 kilometer run in 8 weeks. This is a detailed 8-week plan, which introduces beginners into a formal periodized running program. The workouts will follow a periodization approach to your training. Included in this program are run workouts and general fitness exercise that will improve your running. The workouts are various drills, stretching techniques, as well as strength building exercises that will help improve technique, speed, and endurance.
Youth age 10-15, in good health with no health problems, or cleared by a licensed physician
Able to run/walk a 1/4 mile without stopping
Repeat 3 times: 3 min jog/3 min walk -- jog is easy, steady pace and walking is a brisk, active recovery walk.
5 min jog, 10 min walk, 5 min jog. Try to keep jog pace steady throughout the five minutes. Make sure it is a pace you can hold the entire five minutes.
If near a track: jog the straits and walk the curves of the track for 5 laps, plus 2 additional laps of easy walking. Otherwise, (if not by a track) run 2 min, walk 4 and repeat 5 times.
3 min. of warm-up walking, 10 min running and start at a pace you can hold without stopping, 10 min cool down walk.
Many different options….20-30 min of swimming, biking, elliptical machine, roller blading, ect. Choose an activity that will keep your heart rate up above 120 beats/min for a consistent period of 20-30 minutes.
Repeat 4 times: 3 min jog/3min walk---same pace as week one, but a little added distance.
3 min walk, 8 min jog, 2 min walk, 6min jog, 1 min walk, 4 min jog, 3-5 min walking cool down.