‘MOVING UP’ – KIDS 8K PROGRAM
This program is for kids who have done the 1.25km Thrifty Foods Kids Run and now want the challenge of
completing an 8km. It is designed to help you run the whole 8km distance. We assume that you can run 2km and
that you will be able to train for 6 weeks before the race. It is based on 3-4 runs a week. These are easy runs, and
not races. The idea is to run the distance and to stop to walk if needed.
This is a program that is intended for kids over the age of 10. If you are less than 10 years old, it is recommended
that you enjoy the Thrifty Foods Kids Run. You have many years to run the longer distances, and only a few years
where they will let you race the Kids Run.
Although the 8km is on the roads, it is better to train on trails, grass, or gravel. It is easier on your body. This is the
reason why Olympic runners do most of their running on softer surfaces. Make sure that you have good running
shoes that aren’t worn out.
We will work you up to 7km in training, knowing that the excitement of race day will carry you that extra km.
If you have questions regarding any of the training programs feel free to contact Bruce Deacon by email at
[email protected].
Week 1:
 Monday: 1km run on soft surfaces at a comfortable pace
 Wednesday: 1km run, walk for 2 minutes, 1km run
 Friday or Saturday: 2km run
Week 2:
 Monday: 1km run, walk for 2 minutes, 1km run
 Wednesday: 2km run
 Friday or Saturday: 3km run
Week 3:
 Monday: 2km run, walk for 2 minutes, 2km
 Wednesday: 3km run
 Friday or Saturday: 4km run
Week 4:
 Monday: 3km run, walk for 3 minutes, 2km run
 Wednesday: 3km run
 Friday or Saturday: 6km run
Week 5:
 Monday: 5km run
 Wednesday: 3km run
 Friday or Saturday: 7km run
Week 6:
 Monday: 3km run
 Wednesday: 4km run
 Sunday: RACE DAY!!
Programs Copyright GoodLife Fitness Victoria Marathon © 2017 - Please do not copy or distribute without permission.