Most parents can remember a time when their child was young and constantly on the move; running around from here to there as if their energy was a never ending, overflowing reservoir.
Then, as children grow up they are exposed to highly engaging media and screen time and the rigidity and structure of sitting all day in a classroom. Many of the same parents come to find that they become the ones chasing their kids to get outside, get some exercise, and play rather than being the ones chasing their natural-born runners all over kingdom come.
If you’re hoping to help your child be more active, what about considering a Couch to 5k for kids? Maybe your little one is even begging to run with you already. The good news is that running can be a fun, safe, engaging activity for the two of you if done correctly.
A couch to 5k for kids can help older kids gradually build up the fitness to run a 5k. However; the full 5k distance is usually not advisable for children younger than 11 years old. In this guide; we will discuss tips for safe running with kids and share a couch to 5k for kids.
We will look at:
- Can Kids Run 5ks?
- Couch to 5k For Kids: Running Plan
- Tips for Running With Kids
Let’s jump in!
Can Kids Run 5ks?
There are many mental and physical benefits of running for adults and kids alike. However, because kids are still growing and have yet to achieve skeletal maturation, their growth plates are still soft and have not yet fused. This can make their bones and joints vulnerable to injuries from repetitive stress—particularly with high impact activities like running.
According to research, repetitive stress can damage the growth plates, causing pain and swelling, and may even cause deformations in bone shape and stress fractures.
Given the potential risks of long distance running and repetitive high-impact activity on an immature musculoskeletal system, health and fitness experts recommend limiting running distances for children.
There are no absolute limits or guidelines for how far kids can run. However, various organizations share recommendations and guidelines for how much and how long kids can run based on their age.
Most of these organizations recommend that holding off on 5k races until your child is at least 11.
For example, the Road Runners Club of America, one of the largest and most respected organizations in the industry, have the RRCA FUNdamentals of Youth Running for race distance limits for kids. Their guidelines says kids can start running 5ks when they are 12-14 years old.
The International Committee Consensus Work Group’s Youth Running Consensus Statement for minimizing the risk of injury and illness in youth runners recommends that children should be 12 and up when they compete in 5k events.
Couch to 5k For Kids: Running Plan
The following 10-week training program is just a sample for a couch to 5k for kids. It is intended for older children, age 11 and up, or younger children with approval from your child’s pediatrician.
The first few weeks of this Couch to 5k for kids are very low key and relaxed. They are designed to get your child’s body used to running and to develop their hunger or interest in running more. It’s important to not overdo it. Build up gradually.
Workouts in the Couch to 5k for kids program start to get more structured and progressively difficult during week four; but your child can decide with you what type of structure works well—formal workouts with specific guidelines or free sessions of walking and running.
Workouts don’t have to be followed to a T, but they can be used as a general guideline for a healthy progression to getting your child ready to finish a 5k.
Unless your child is over the age of 14, he or she should not run more than three days a week per the guidelines set forth by most reputable running and/or healthcare organizations.
Rest and recovery is an important part of training.
| Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
| Walk/run/play for 15 minutes | Rest | Rest | 10 minutes walk/run using lamp posts, street signs, or houses to determine when to switch between the two | Rest | Take a 15 minute walk. Let your child choose when and how fast to throw in 10 x 15-20 second bursts of running | Rest |
| Walk/run/play for 20 minutes | Rest | Rest | 15 minutes walk/run using lamp posts, street signs, or houses to determine when to switch between the two | Rest | Take a 15 minute walk. Let your child choose when and how fast to throw in 10 x 20-30 second bursts of running | Rest |
| Walk/run/play for 25 minutes | Rest | Rest | 20 minutes walk/run using lamp posts, street signs, or houses to determine when to switch between the two | Rest | Take a 20 minute walk. Let your child choose when and how fast to throw in 10 x 30-40 second bursts of running | Rest |
| Warm up: Walk for 5 min Workout: 10 x 30 sec run/ 1 min walk 5 min cool down walk (20 min total) | Rest | Rest | Warm up: Walk for 5 min Workout: 10 x 1 min run/1 min walk (20 min total) | Rest | 20 minutes walk/run using lamp posts, street signs, or houses to determine when to switch between the two | Rest |
| Warm up: 5 min walk Workout: 10 x 90 sec run/ 1 min walk (30 min total) | Rest | Rest | 20-25 minutes walk/run using lamp posts, street signs, or houses to determine when to switch between the two | Rest | Warm up: 5 min walk Workout: 10 x 90 sec run /30 sec walk (25 min total) | Rest |
| Warm up: Walk for 5 min Workout: 11 x 1 min run/1 min walk (22 min total) | Rest | Rest | 20-25 minutes walk/run using lamp posts, street signs, or houses to determine when to switch between the two | Rest | Warm up: Walk for 5 min Workout: 10 x 2 min run/ 1 min walk (30 min total) | Rest |
| Warm up: Walk for 5 min Workout: 1 x 3 min run then 2 min walk Then 6 x 2 min run/1 min walk (22 min total) | Rest | Rest | 25 minutes walk/run using lamp posts, street signs, or houses to determine when to switch between the two | Rest | Warm up: 5 min walk Workout: 8 x 2:30 min run/1 min walk (30 min total) | Rest |
| 25 minutes walk/run using lamp posts, street signs, or houses to determine when to switch between the two | Rest | Rest | Warm up: 5 min walk Workout: 8 x 3 min run/1 min walk (32 min total) | Rest | Warm up: 5 min walk Workout: 6 x 4 min run/ 1 min walk (29 min total) | Rest |
| Warm up: 5 min walk Workout: 5 x 5 min run/1 min walk (30 min total) | Rest | Rest | Warm up: 5 min walk Workout: 2 x 10 min run/2 min walk (27 min total) | Rest | Warm up: 5 min walk Workout: 2 x 10 min run/ 30 sec walk (22 min total) | Rest |
| Rest | Warm up: 5 min walk Workout: 20-25 min run non stop (25-30 min total) | Rest | Rest | Rest | 5k! |
Tips for Running for Kids
The emphasis should always be on fun. Incorporating games and creativity can keep running from feeling boring.
Let your child set the pace and stop as much as he or she wants. It’s their workout, and kids tend to listen to their bodies well.
Run on different surfaces, especially softer ones like grass, trails, cinder, and tracks, and vary the paces and routes to reduce boredom and the risk of overuse injuries.
Emphasize the importance of getting enough sleep at night and keeping a consistent bedtime, eating nutritious foods and limiting processed foods, drinking enough water or milk throughout the day, stretching after a run is over, and listening to your body and resting if something is hurting.
If your child is interested in racing and competing; work with them to set reasonable goals. Emphasize the importance of fun, good sportsmanship, and progress over perfection. Establish the attitude that in every race; someone has to come in last and that’s just as great of an accomplishment as first.
Does your child run with you? What are your tips for a great Couch to 5k for kids experience?
If you yourself are looking to also begin your running journey, but would like your very own Couch to 5k training plan, you can check them out, here.
