Goal Run Workouts


We have developed a 6-week running plan to prepare our RunFit Kidz for a Virtual 5K.  The idea behind this is merely to provide goals for our athletes and give them something to work towards.  Remember the below workouts are generic as we try to reach many types of runners - this is why we are offering a Beginner, Intermediate and Advanced plans which were based on what our runners have been able to accomplish at practices in past seasons.  However, feel free to pick choose from any of the three plans - For ex. maybe you start with one but find it too easy so you move to a different plan or you start to aggressive and need to back off to a plan that is less demanding.  This is a guide and should be a challenge but FUN!  Have fun with it - encourage your family members and even your school teammates (via phone, text, zoom).  


Beginner Training Plan















NOTE:  Remember these are goals – adjust based on how you feel – maybe need more walk breaks or less.  Write down what you did so you can track your accomplishments.  You can choose different run/walk goal time as you progress.



Intermediate Training Plan
















NOTE:  Remember these are goals – adjust based on how you feel – maybe need more walk breaks or less.  Write down what you did so you can track your accomplishments. Base Runs (Tuesdays) should be easy. Pick-ups are short burst of speed - for ex. if it says 15sec then pick up your pace for 15sec - this pace should be hard but not a full sprint. Long Runs should be easy but if it says (pace) then attempt to run your goal race pace for that distance.


Advanced Training Plan















NOTE: Remember these are goals – adjust based on how you feel – maybe need more walk breaks or less.  Write down what you did so you can track your accomplishments. Base Runs (Tuesdays) should be easy.  Pick-ups are short burst of speed - for ex. if it says 15sec then pick up your pace for 15sec - this pace should be hard but not a full sprint. Long Runs should be easy but if it says (pace) then attempt to run your goal race pace for that distance.








Dear RunFit Kidz and Families,


In concern for the well-being and safety of our runners, coaches and their families, the RunFit Kidz staff has been closely monitoring the coronavirus (COVID-19) situation.  We are staying informed on the latest information and advice from CDC as well as local school systems and community based organizations.


At this time, all sessions are cancelled this spring.  We are beyond devastated by these circumstances but the safety of our community is first and foremost.  Please continue to stay informed and protect one another by social distancing and adhering to the Stay At Home order.


RunFit Kidz Guidelines.


* If you are sick, DO NOT participate in any sessions.  STAY HOME!

* Runners and coaches should avoid shaking hands and high fives - verbal "great job" is sufficient.

* Runners should not share water bottles with any other participants (even the water fall).

* Coaches will clean/sanitize equipment between each weekly session.


CDC Guidelines:


* Avoid close contact with people who are sick.

* Avoid touching your eyes, nose and mouth.

* Stay home when you are sick.

* Cover your cough or sneeze with a tissue, then throw the tissue in the trash.

* Wash hands often with soap and water for at least 20seconds, especially after using the bathroom.

* If soap and water are not readily available, use alcohol sanitizer with at least 60% alcohol.


For additional information from the CDC click HERE.




WeekTuesday (Base Run)Thursday (Speed Work)Saturday (Long Run)
11 Mile
1 Mile (3 pick-ups for 15sec)
1.25 Miles
21.5 Miles
1.25Mile (3 pick-ups 30sec)
1.75 Miles (Pace 1/2mile)
31.75 Miles
1.5Mile (4pick-ups 45sec)
2.0 Miles 
42.25 Miles
2.0Miles (4pick ups 1min)
2.5 Miles (Pace 1.25miles)
52.5 Miles
2.25 (5 pickups 1min15sec)
3.0 Miles (Pace 1mile)
62.75 Mile (10min run 1min walk)
2mil (easy shake out w/5 pick-ups)
Virtual Race Day (3.1)


WeekTuesday ThursdaySaturday
11Mile (2min run – 1min walk)
1Mile (2min run – 1min walk)
OFF
21.25Mile (2min run – 30sec walk)
1.25Mile (4min run – 1min walk)
OFF
31.5Mile (4min run – 30sec walk)
1.75Mile (6 min run – 1min walk)
OFF
41.75Miles (6min run – 30sec walk)
2Miles (8min run walk 30sec)
OFF
52.25Miles (8min run – 30sec walk)
2.5 (run as much as possible)
OFF
62.75 (10min run 1min walk)
2mil (recovery – easy – shake out)
Virtual Race Day (3.1)


WeekTuesday (Base Run)Thursday (Speed Work)Saturday (Long Run)
11.25 Miles
1 Mile (3 pick-ups for 15sec)
1.5 Miles (Pace 1/2mile)
21.5 Miles
1.25 Miles (3 pick-ups for 45sec)
2 Miles (Pace 1mile)
31.75 Miles
1.5 Miles (4 pick-ups for 1min)
2.5 Miles (Pace 1.25miles)
42.25 Miles
1.75 Miles (4 pick-ups for 1min 15sec)
3 Miles (Pace 1.5miles)
52.5 Miles
2 Miles (5 pick-ups for 1min 30sec)
3.5 Miles (Pace 2miles)
62.75 Miles
2mil (easy shake out w/5 pick-ups)
Virtual Race Day (3.1)


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