Week 7: Make It A Family Affair!

Greetings Be Change Runners!

Hope you enjoyed your shorter runs last week! Marathon runners, you will be increasing to 12 miles this Saturday and half marathoners and relay runners, enjoy one more week of 45 minutes because next week you are increasing to 6 miles!
We are so proud of all of you for sticking to your commitment to run on behalf of a child. Training is not easy, no matter what distance you are training for. It takes a ton of dedication and a ton of commitment to get in the training runs. We know it is not easy and we are thankful for your dedication.

Family Planning

Are you feeling a little guilty leaving the little ones at home? Get your runs in without the guilt… make it a family affair!

Introduce kids to running for a lifetime of healthy living.

By Jeff Galloway Image by Renee Vernon From the September 2011 issue of Runner's World

Here's a true story: When I was 13, I was inactive, overweight, and a poor student. My parents persuaded me to join my school cross-country team to get some exercise. The interactions and positive experiences I had while running changed my life. I had more energy, I was happier, and I started doing better in school (eventually, I even made it to the Olympics!). Here's how to safely get children of all ages excited about running—for life.

AGES 6 AND UNDER
HOW FAR? Not very. At this age, playing chase or racing Dad to the mailbox is a great way to introduce kids to running.
RUN/WALK RATIO Run segments should be no longer than 10 to 20 seconds. Walk one to two minutes between each.


AGES 7 TO 9
HOW FAR? Start with a quarter of a mile. Every week, add a minute or two until you both can complete a mile. If your kid is having a blast, keep adding time until you're up to 3.5 miles—at that point you can talk about run/walking a 5-K together.
RUN/WALK RATIO Jog for 10 seconds and walk for 40 seconds. Each week, increase the run portion by five seconds and decrease the walk portion by five seconds until you're at a 30/30 ratio.


AGES 10 TO 12
HOW FAR? Begin with a half mile. Each week, run an additional quarter mile. Build up to whatever mileage feels comfortable—most kids this age can run up to a 10-K.
RUN/WALK RATIO Start with one minute running/one minute walking. If that seems too easy, raise it to 2:1—work up to 4:1 if she continues to feel comfortable.

ARE YOU SIGNED UP??

Please make sure that you have registered as a runner at www.bechange.cc and

are registered to run the California International Marathon http://www.runcim.org/

TRAINING THIS WEEK
MARATHON

Training plan for WEEK 7 | September 11th – September 17th

Sunday: REST DAY

Monday: 3 mile run

Tuesday: 6 mile run

Wednesday: Cardio/Core work

Thursday: 3 mile run

Friday: Cardio/Core work

Saturday: 12 mile run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Half Marathon & Relay
Training plan for WEEK 7 | September 11th – September 17th

Sunday: REST DAY

Monday: 4 mile run

Tuesday: 2 mile run

Wednesday: Cardio/Core work

Thursday: 2 mile run

Friday: Cardio/Core work

Saturday: 45 minute run

SATURDAYS RUN MAP: www.tiny.cc/saturdayrun

Keep up the good work!