Are you up to the 2km Family Fun fluoro challenge?
2km Training programme
Ideally run around a track or a park/oval where you can do loops.
Our training programme would be best done with a friend or a few friends together so you have someone to run with, adults it’s your job to monitor the time.
There are 2-3 runs included per week, they can be done on any day that works. The third run is optional, if you’re older or more enthusiastic, you might want to do a bit more.
Some kids might get further than 2km by the end of this, some might do more of a run/walk. This programme is based on a rough ~6min/km.
Week | Activity 1 | Activity 2 | Activity 3 (optional) |
1 | 1 lap warm up walk Run for 60 seconds, walk for 60 seconds x5(5 minutes running time) |
1 lap warm up walk Run for 90 seconds, walk for 60 seconds x5(6 minutes running time) |
1 lap warm up walk Run for 90 seconds, walk for 60 seconds x5(6 minutes running time) |
2 | 1 lap warm up walk Run for 2 mins, walk for 1 min x4(8 minutes running time) |
1 lap warm up walk Run for 2 mins, walk for 45 seconds x4(8 minutes running time) |
1 lap warm up walk Run for 2 mins, walk for 45 seconds x4(8 minutes running time) |
3 | 1 lap warm up walk Run for 3 mins, walk for 1 min, run for 4 mins, walk for 1 min, run for 3 mins(10 minutes running time) |
1 lap warm up walk Run for 3 mins, walk for 1 min, run for 4 mins, walk for 1 min, run for 3 mins(10 minutes running time) |
1 lap warm up walk Run for 3 mins, walk for 1 min, run for 4 mins, walk for 1 min, run for 3 mins(10 minutes running time) |
4 | 1 lap warm up walk Run for 4 mins, walk for 1 min x3(12 minutes running time) |
1 lap warm up walk Run for 4 mins, walk for 1 min, run for 5 mins, walk for 1 min, run for 4 mins(13 minutes running time) |
1 lap warm up walk Run for 4 mins, walk for 1 min, run for 5 mins, walk for 1 min, run for 4 mins(13 minutes running time) |
5 | 1 lap warm up walk Run for 6 mins, walk for 30 seconds x2(12 minutes running time) |
1 lap warm up walk Run for 12 minutes continuous |
2km race! |