Mile training plan

1 miler training plan

Is your child feeling apprehensive about the mile race? Running an entire 5280 feet might seem like an insurmountable task, but building up over a period of time will help them get over their fear, and it might even make them faster!

Here’s a 4 week plan to help your kid get ready to take on the mile…

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Week 1 Run 1 minute, Walk 1 minute for 15 minutes Walk, ride bike, etc. 30 minutes Run 1 minute, Walk 1 minute for 20 minutes Active Play 30-45 mintues Run 1 minute 15 seconds, walk 1 minute for 20 minutes Active Play 30-45 minutes Circuit play workout (see below)
Week 2 Run 1 minute 30 seconds, Walk 1 minute for 15 minutes Walk, ride bike, etc. 30 minutes Run 1 minute 30 seconds, Walk 1 minute for 15 minutes Active Play 30-45 mintues Run 1 minute 30 seconds, Walk 1 minute for 20 minutes Active Play 30-45 mintues Circuit play workout (see below)
Week 3 Run 2 mintues, Walk 1 minute for 15 minutes Walk, ride bike, etc. 30 minutes Run 2 mintues, Walk 1 minute for 15 minutes Active Play 30-45 mintues Run 2 minutes, Walk 1 minute for 20 minutes Active Play 30-45 mintues Circuit play workout (see below)
Week 4 Run 3 minutes, Walk 1 minute for 20 minutes Walk, ride bike, etc. 30 minutes Run 3 minutes, Walk 1 minute for 20 minutes Active Play 30-45 mintues Run 4 minutes, Walk 30 seconds to 1 minute for 3 sets or 15 minutes Active Play 30-45 mintues Race day #1!!!

 

 

Active Play can include anything! Have your child ride their bike while you walk your dog, play a soccer game or basketball game, take a swim- anything that keeps your kid moving!

Saturday circuit play workouts can include a variety of activities that your kid can rotate through- include activities like a softball throw, soccer ball dribbling around cones, basketball shooting, sprints around the yard, or anything else that keeps everyone moving!!

Join your kiddo as well and offer words of encouragement.  Everyone loves a running buddy!

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