8-week Youth Beginner 5K Running Training Plan

Average Weekly Training Hours 03:03
Training Load By Week
Average Weekly Training Hours 03:03
Training Load By Week

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.

Basic qualifications:

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

Sample Day 1
0:30:00

Repeat 3 times: 3 min jog/3 min walk -- jog is easy, steady pace and walking is a brisk, active recovery walk.

Sample Day 2
0:20:00

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.

Sample Day 4
0:30:00

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.

Sample Day 5
0:25:00

3 min. of warm-up walking, 10 min running and start at a pace you can hold without stopping, 10 min cool down walk.

Sample Day 7
0:30:00

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.

Sample Day 8
0:25:00

Repeat 4 times: 3 min jog/3min walk---same pace as week one, but a little added distance.

Sample Day 9
0:30:00

3 min walk, 8 min jog, 2 min walk, 6min jog, 1 min walk, 4 min jog, 3-5 min walking cool down.

Boris Robinson
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T3Multisports

Individual coaching focused on goal setting, annual training plan, month to month and weekly training plans.

Fees include heart rate and power analysis, limited to unlimited emails, fax and phone access based on select programs.

Half Ironman, Youth Triathlon, ITU Draft Legal, Adult Strength Training. Running, Cycling and Endurance Events

Programs:

Triathlon (intermediate level adults, youth elite & juniors)

Running
Cycling (Crits and road racing)

Endurance & functional fitness