5K RACE TRAINING PROGRAM - KIDS

 

2010 Program

 

This program is for anyone who jogs a little and wishes to take on the challenge of running (and finishing...) the SSQ Quebec City Marathon’s Kids Run on August 29, 2010.

It is a 7 weeks program, which will allow you to progress slowly.

 

Week

Date

Sun

Mon

Tue

Wed

Thu

Fri

Sat

7

July 11,
2010

2 x (1'R +1'W)
2 min. continuous
2 x (1'M+1'C)

4 x (1'R +1'W)

rest

2 x (1'R +1'W)
3 min. continuous
2 x (1'W+1'R)

5 x (1'R +1'W)

rest

rest

6

July 18,
2010

3 x (1'R +1'W)
4 min. continuous
3 x (1'W +1'C)

3 x (2'R +1'W)

rest

3 x (1'R +1'W)
5 min. continuous
3 x (1'W+1'R)

4 x (2'R +1'W)

rest

rest

5

July 25,
2010

2 x (2'R +1'W)
6 min. continuous
2 x (2'W +1'R)

5 x (2'R +1'W)

rest

2 x (2'R +1'W)
7 min. continuous
2 x (2'W +1'R)

6 x (2'R +1'W)

rest

rest

4

August 1,
2010

3 x (2'C +1'W)
8 min. continuous
3 x (2'W +1R')

3 x (3'R +1'W)

rest

3 x (2'R +1'W)
9 min. continuous
3 x (2'W +1R)

4 x (3'R +1'W)

rest

rest

3

August 8,
2010

2 x (3'R +1'W)
10 min. continuous
2 x (3'W +1'C)

5 x (3'R +1'W)

rest

2 x (3'R +1'W)
12 min. continuous
2 x (3'W +1'R)

6 x (3'R +1'W)

rest

rest

2

August 15, 2010

3 x (3'R +1'W)
14 min. continuous
3 x (3'W +1'R)

4 x (4'R +1'W)

rest

3 x (3'R +1'W)
15 min. continuous
3 x (3'W +1'R)

5 x (4'R +1'W)

rest

rest

1

August 22, 2010

20 min.
continuous

6 x (4'R +1'W)

rest

20 min.
continuous

6 x (4'R +1'W)

rest

rest

 

August 29, 2010

SSQ Quebec City Marathon's Kids Run

 

 

 

How to train

 

Objective

·         Have fun while training.

·         Adapt yourself to progressively run longer.

·         Get to know your capacity and push your limits.

·         Know what to expect during the race.

 

How it works

SUNDAY AND THURSDAY

MONDAY

WEDNESDAY

Continuous training (slow jog) with a few walking breaks of 1 minute after every 4 minutes of jogging if necessary, is recommended.

Interval work is recommended.

Here is an example: 5 x (3'R + 1'W), which means Running for 3 minute and Walking for 1 minute, repeated 5 times.

Every Wednesday, continuous training (slow jog) without walking pause, is recommended.

Each run should be preceded and followed by this sequence : 3 x (1'R + 1'W), which means Running for 1 minute and Walking for 1 minute, repeated 3 times.

 

 

Tips

  • Take every opportunity you have to run.
  • Plan your training long before or after meals.
  • Avoid sunny period (too hot).
  • Always drink before, during and after training.
  • Avoid finishing your training with excess fatigue.
  • Run slower or shorter distance.
  • Vary your routes.
  • Run with others. It motivates and is more fun.
  • Invest in a good pair of running shoes.

 

If you need more information on this program or if you would like to
participate to one of Running Room Clinics, contact:

1049 avenue Cartier
Quebec City, Quebec
G1R 2S3

Phone: (418) 522-2345
Fax: (418) 522-0660

Store Hours:
Mon - Fri: 9:30 am - 9:00 pm
Sat: 9:30 am - 6:00 pm
Sun: 8:30 am - 5:00 pm
E-mail: villedequebec@runningroom.com

Running Room Club: Wed: 6:00 pm & Sun: 8:30 am