Dear Mick,

I have two questions for you.

1. How many times (weekly) the kids must do a fun run?
2. Which is the quantity for interval run, daily and weekly?

Dear Rafael,

Depending on the age of your kids, training will vary. We practice 4 days per week for the under age 14 kids. I try to find out the level each kid likes to run and build on that.

The important thing is to be consistent. If the kids can run a total of three miles in practice, that is 12 miles per week.

Even if that includes periods of rest, 12 miles per week is pretty good.

Maybe a 10-12 minute run, then stretching, strides, and plyometrics, then another 10 minute run. (1 hour practice)

Here is a sample of what you could do with your kids if they trained 3 times per week. Please keep in mind that this program would be adjusted according to the ability and training age of each athlete:

MONDAY
Easy Loosen Up (Kids stretch independently and jog around before practice.) Easy warm up 10 - 15 minutes
Organized stretching
Jog 2-3 minutes
4-6 X 200 @ current 800m pace (Pace should quicken over time.)
Easy Cool Down 5 - 10 minutes
Easy Loosen Up

WEDNESDAY
Easy Loosen Up
Easy warm up 10 - 15 minutes
Organized stretching
Jog 2-3 minutes
6 X 100m strides (2 @ mile pace, 2 @ 800m pace, 2 @ 400m pace)
Easy Cool Down 5 - 10 minutes
Easy Loosen Up

FRIDAY
Easy Loosen Up
Easy warm up 10 - 15 minutes
Organized stretching
Jog 2-3 minutes
10 X 5m shuttle run (hard, but with good form)
Easy Cool Down 5 - 10 minutes
Easy Loosen Up

NEVER LET YOUR ATHLETES RUN WITH PAIN!

Good luck!