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!