Follow a FREE 8-week Training Program
30 minute Run / Walk Program
Here’s a free 8-week program to get started:
30 minute Run / Walk Program 3 days per week
Week 1 Run 30 sec., walk 1 min. for 25 minutes
Week 2 Run 1 min., walk 1 min for 25 minute
Week 3 Run 2 min., walk 1 min. for 25 minutes
Week 4 Run 3 min., walk 1 min. for 30 minutes
Week 5 Run 5 min., walk 30 sec. for 30 minutes
Week 6 Run 7 min., walk 30 sec. for 30 minutes
Week 7 Run 3 x 8 min, walk 1 minute rest in between
Week 8 Complete a 5K!
We recommend static stretching/breathing after the first 7 minutes of total exercise and after the 25 – 30 minutes of activity are complete.
You can start out walking fast for the same time the runners are running then walk slow during the rest period.
Cross Training – 2 days per week
Cross training is a very important part of your running program. It involves doing another activity (not running) that will help improve you running performance, while minimizing impact on your body. Examples of good cross training exercises are swimming, biking, calisthenics, and weight training (upper and lower body including core). You can cross train 1-2 days per week during this program.
Active Rest – two days per week
Rest days are built into your training schedule. You must rest a minimum of one full day per week to allow your body to get stronger and prevent injury! You may use 1-2 of your other rest days to cross train if you choose. This program is designed to prepare you to complete a 5K with 3 days per week of race-specific training.
Tuesdays and Thursdays at 5:30 PM.
Variety is an integral part of every training activity. Therefore, we will occasionally venture to new venues. Contact us via email to join our running group.
The Move Your Feet Before You Eat!® Foundation proudly supplies Mileage Club kits by Fitness Finders to local schools. These kits are a great incentive for fitness milestones. Below you’ll find other resources for youth.
Youth Running Resources
http://www.marathonkids.com/site/ – Marathon Kids® is a FREE nationally recognized, copyrighted, trademarked, incremental school-based fitness program.
- Get Active
- Ways to Be Active
- Exercise for Children
- Girls’ Track (Video)
- Why Kids Should Eat Healthy and Exercise (Video)
- How Much Activity Do Kids Need?
- Active Children and Adolescents
- Healthy Kids, Healthy New York: After-School Initiative Toolkit (PDF)
- Fitness for Kids Who Don’t Like Sports (PDF)
- Physical Fitness and Sports: 14 Ways for Kids to Increase Physical Fitness and Awareness
- Fit for Life
- Kids Walk and Run to Fitness
- New Evidence on Kids and Exercise
- How to Learn to Like Running
- Strength and Conditioning for Kids: How and Why?
- Helping Young Runners Develop (PDF)
- A Parent’s Guide to Fitness for Kids Who Hate Sports (PDF)
- Running Tips for Children and Adolescents (PDF)
- Children and Marathoning: How Young Is Too Young? (PDF)
- Physical Activity in Children and Adolescents (PDF)
- Youth Movement
- Sharing the Thrill of Running
- Is Running Good for Children?
- Make Running Fun
- Tips From the Centre for Children’s Running (PDF)
- Running and Dodging (PDF)
- Run for Something Better Training Guide (PDF)
- Drills and Techniques to Develop Cross Country Athletes in Practices and Meets (PDF)
- Fun Fitness Ideas for Kids (PDF)
- Training Guide and Activities Booklet (PDF)
- ABCs for Fitness Teacher Manual (PDF)
- Why Exercise Is Cool
- Kids Marathon Training Packet (PDF)
- Focus on Fitness (PDF)
http://www.kidsrunning.com/ask/kraskcarolspage.html – curriculum ideas
http://www.justrun.org/Page349.aspx – Fitness and Running Tips for Kids
http://www.justrun.org/Page350.aspx – Training and Running Tips for Leaders.