The training program below is set up to train a youth to run 2.0-miles at one time, using very small distance increments over a period of eight weeks. This allows the youth to slowly  adapt to distance running, helps to keep the youth motivated, and will prevent injuries. 

Important Training Guidelines

1.      Always make the sessions fun! This is not about competition but about  achieving a goal.

2.   Warm-up before running with some calisthenics like jumping jacks.

3.   Be sure water is available during the sessions.

4.   A minimum of two training sessions per week is recommended.

5.   A maximum of four training sessions per week is recommended.

6.   The instructor, whenever possible, should run with the children.

7.   To promote self-esteem, completion of a specific distance is much more important than the speed of the run. Walking is OK if necessary.

8.   The pace of the run should be at a "talking" pace (the youths should be able to carry on a conversation while running). All out sprinting should not be encouraged unless under the supervision of a knowledgeable coach.

9.     Always have the youths run with a partner or in a group.

10.  NEVER USE RUNNING AS A PUNISHMENT!

Kaiser Permanente Kids Duathlon Running Training Schedule

Week#	Miles/Week	Sessions (every other day)	Cumulative Distance
1	1.1	3 sessions of approximately 0.2, 0.4, & 0.5 miles	1.1 miles
2	2.0	(3 sessions of approximately 0.5, 0.7, & 0.8 miles)	3.1 mi.=5 km
3	3.1	3 sessions of approximately 0.8, 1.0, & 1.3 miles	6.2 mi.=10 km
4	3.3	(3 sessions of approximately 0.7, 1.1, & 1.5 miles	9.5 miles
5	3.6	3 sessions of approximately 0.8, 1.2, & 1.6 miles	13.1 miles
6	4.0	3 sessions of approximately 0.8, 1.2, & 2.0 miles	17.1 miles
7	4.5	3 sessions of approximately 1.0, 1.3, & 2.2 miles	21.6 miles
8	5	Two-1.0 mile runs (Mon., Wed. preferred) and the 2.0 - mile run of the Kaiser Permanente Kids Duathlon !	26.6 miles