• DISTANCE CHART
    Running / Walking Goals
    runner

    "How far should I run/walk ?"

    AGE
    Fitness Run/Walk -
    Alternate running and walking
    Jog or Run
    Walking Breaks if Necessary


    6
    1/4 mile to 2 miles
    50m to 1.2 miles

    7
    1/2 mile to 2 miles
    50m to 1.2 miles

    8
    1/2 mile to 3 miles
    50m to 1.2 miles

    9
    1/2 mile to 3 miles
    100m to 1.2 miles

    10
    1/2 mile to 3 miles
    100m to 1.2 miles

    11
    1/2 mile to 4 miles
    100m to 2 miles

    12
    1/2 mile to 4 miles
    100m to 2 miles

    13
    1/2 mile to 5 miles
    100m to 2 miles


    Stretching...
    It"s just something you"ve got to do if you are a runner. Some people like it, some hate it, but it"s the rules! It keeps you relaxed, flexible, increases your range of motion, and keeps you injury free.
    Things to Remember:

    1. Don"t bounce.
    2. Keep it comfortable. Never stretch until you have pain.
    3. Count to at least 10...slowly.
    4. Don"t stretch a cold muscle. Make sure you"ve jogged around a little before you stretch.
    5. Stretch a bit before you run. Stretch a lot after.

    **Remember to drink lots of water and keep hydrated!

    timerrunner