8-week Youth Beginner 5K Running Training Plan
8 weeks - $34.95
Total Miles: 92
Total Hours: 25
Total Miles: 92
Total Hours: 25
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
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:30
Repeat 3 times: 3 min jog/3 min walk -- jog is easy, steady pace and walking is a brisk, active recovery walk.
Planned Time: 0:30
Repeat 3 times: 3 min jog/3 min walk -- jog is easy, steady pace and walking is a brisk, active recovery walk.
Day #2
Custom
Planned Time: 0:20
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.
Planned Time: 0:20
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.
Day #3
Recovery Day
Planned Time: 0:0
Relax OFF Day…but make sure to stretch
Planned Time: 0:0
Relax OFF Day…but make sure to stretch
Day #4
Custom
Planned Time: 0:30
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.
Planned Time: 0:30
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.
Day #5
Custom
Planned Time: 0:25
3 min. of warm-up walking, 10 min running and start at a pace you can hold without stopping, 10 min cool down walk.
Planned Time: 0:25
3 min. of warm-up walking, 10 min running and start at a pace you can hold without stopping, 10 min cool down walk.
Day #6
Recovery Day
Planned Time: 0:0
Relax
Planned Time: 0:0
Relax
Day #7
Custom
Planned Time: 0:30
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.
Planned Time: 0:30
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.
Day #8
Custom
Planned Time: 0:25
Repeat 4 times: 3 min jog/3min walk---same pace as week one, but a little added distance.
Planned Time: 0:25
Repeat 4 times: 3 min jog/3min walk---same pace as week one, but a little added distance.
Day #9
Custom
Planned Time: 0:30
3 min walk, 8 min jog, 2 min walk, 6min jog, 1 min walk, 4 min jog, 3-5 min walking cool down.
Planned Time: 0:30
3 min walk, 8 min jog, 2 min walk, 6min jog, 1 min walk, 4 min jog, 3-5 min walking cool down.